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Using a Foam Roller to Relieve Neck Pain

Published on September 24th, 2018

You might have seen foam rollers in your local gym, or on the playing field during a professional game, but have you tried one? Foam rollers have become a popular method for people to self-treat muscle pain with massage. If you live in Chicago with neck pain, using a foam roller could be the answer you’ve been looking for.

How Foam Rollers Work

Foam rollers work by increasing blood flow to muscles and alleviating soft tissue adhesions, known as “knots”. This is done through self-myofascial release, where you use your own body weight to massage these soft tissues. Releasing the tissue tension helps to decrease pain, restore proper function, and promote a better range of motion.

How to Use a Foam Roller

  1. Use your foam roller when your muscles are warm or after a workout.
  2. Position the roller under the area you want to loosen.
  3. Slowly and gently roll your body weight back and forth across the roller to target the muscle area that hurts.
  4. Work from the center of your body outwards.
  5. Roller over each area multiple times until you feel it relax.

Best Practices

If this is the first time you’ve foam rolled, keep your first few sessions short. After a few weeks, feel free to increase your session time and frequency.  Additionally, make sure to drink plenty of water, just like you would after a regular massage. While you may experience some discomfort at first, such a bruising or tenderness, this is normal. Leaving a day or two between foam rolling sessions will help your muscles rest and heal.

If you’re living in Chicago with neck pain, come down to Chicago Chiropractic and Sports Injury Center today. We can set you up with the foam roller that’s right for you.


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