Two decades after being diagnosed with fibromyalgia, the simple act of carrying groceries would leave 54-year-old Lynn Julian’s entire body in agony. That is until she discovered a vibrating foam roller. This simple and inexpensive massage tool provided incredible relief as it provides a deeper massage, it also increases circulation and further reduces pain.
Today, she uses the roller every morning to help relieve stiffness. She then uses it before exercise to help relax her muscles and again afterward to help her recover faster. Ella’s roller has a timer that automatically turns it off in 15 minutes. If necessary, she will continue to use it for a few more minutes.
“I regained control of my body. I can feel better when I need to and my doctors are impressed with my regained strength,” says Julian.
3 Foam Roller Exercises for Pain
Here’s a step-by-step guide on how to properly use a foam roller to relieve calf cramps, shoulder pain, and knee pain.
Cramps in the calves?
If severe calf cramps are disturbing your sleep, studies show this stretch can help. Sit on the floor with your legs on a foam roller, then use your arms to roll your calves up and down.
Knee pain?
A band of fascia that connects the knee to the hip causes pain when it’s tight, says orthopedic surgeon Carla Stecco, MD. The fix: Lie in a plank position with your thighs on a foam roller. Roll your legs to the top of your kneecap and back.
shoulder pain?
Lie down on a foam roller so that it rests vertically below your sore shoulder. Bend your knees, plant your feet on the ground, and open your arms in a goalpost fashion, letting your elbows rest on the ground. Hold for 15 seconds.
Watch the video below to learn other foam roller exercises for shoulder pain relief from Pilates instructor Linda Mallard.
This article originally appeared in our print magazine, women’s world.
