Foam Rolling Techniques & Options

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Foam Rolling is a self-myofascial release (SMR) stretching technique that involves applying a sustained pressure into the myofascial connective tissue. The concepts of myofascial release (MFR) which is a very effective hands-on technique that provides stretching, compression and sustained pressure into restricted areas of fascia (connective tissue) in the body to eliminate pain and restore motion. MFR is a form of structural bodywork, which works on the body as a whole to allow the fascial system to return to its correct position, length and function.

Connective tissue envelops muscle, bone, and organs continuously through many layers. The fascial web connects us holistically in movement and function. There are 10 times as many sensory receptors in your fascial tissues as there are in your muscles (Stillwell 1957). For each spindle, there are about 10 receptors in the surrounding fascia – in the surface epimysium, the tendon and attachment of fascia, the nearby ligaments and superficial layers. (Stecco et al. 2009)

Myofascial release is a safe and effective technique that can be done with a variety of tools including the foam roller, rubber balls, handheld rollers and other assistive devices. The benefits of SMR are correction of muscle imbalances, muscle relaxation, improved joint range of motion, improved neuromuscular efficiency, reduced muscles soreness, and decrease overall stress on the body. Myofascial release focuses on restoring optimal muscle motion and function.

foam Rl sideBenefits of SMR:

  • Corrective muscle imbalances
  • Reduce muscle soreness
  • Improve joint range of motion
  • Improved neuromuscular efficiency
  • Decrease overall stress on the body

How do you decide what foam roller option is the best?

There are multiple things to consider when selecting a foam roller. Firmness, shape, and area of the body that needs release or trigger point work. We advise clients to start slow with a foam roller that has moderate firmness as they gradually get comfortable with the applied pressure they can advance to firmer rollers, balls and myofascial release devices. Each area of the body may require a different ball or roller to release that area layer, hence muscles are different shapes, sizes and vary considerably from person to person. For example, runners and cyclists may need a firmer roller to release deep muscle tension in the legs and gluteal muscles compare to someone who swims and needs deeper work for the back (latissimus dorsi) and the shoulders (deltoids).

Balls of various shapes and sizes are a great tool to massage and stretch localized areas of the body. They can be easily placed in the belly of the muscle or directly on trigger points to release tightness and chronic pain. Balls also come with vibration to add an active release into a specific layer or muscles areas.

Balls foam roller 7 balls 2

Foam Rollers come in various shapes and sizes to roll out, massage and stretch the body. They cover a broader area of the body and are an effect tool for larger muscle groups like the back, legs, and gluteal. We recommend most clients starting here and learning the basic rolling movements for all large muscle groups and then moving to deeper muscles and fascia layers with balls.

foam Roll Add


Stecco, C., et al. 2009. Mechanics of Crural Fascia: From anatomy to constitutive modelling. Surgical and Radiologic Anatomy, 31 (7), 523-29.

Stillwell, D.L. 1957. Reginal Variations in the Innervation of Deep Fasciae and Aponeuroses. The Anatomical Record, 127 (4), 635-53.

Myers, T.W. 2014. Anatomy Trains: Myofascial Meridians for Manual Movement Therapists. 3rd ed. New York Churchill Livingstone.

Myers, T.W. 2011. Fascial Fitness: Training in Neuromyofascial Web. Idea Fitness Journal, 8 (4), 36-43.

Techniques for Mindful Recovery



In order for you to recovery fully, the process needs to be proactive, planned and effectively executed. It’s important to remember that your body breaks down when you perform physical work/exercise. Exercise and physical work will cause changes in the body such as muscle tissue breakdown and the depletion of energy stores, as well as fluid loss. This will cause the body to fall into a fatigued state.

Recovery after exercise is essential for your muscles and tissue to heal correctly. Recovery allows the body to replenish energy stores and repair those damaged tissues. A lack of proper recovery can lead to over-training, otherwise known as under-recovery or over-reaching.  If your training stimulus is too high or too frequent, then exhaustion can occur if your body does not get the right amount of time to recover.

Overtraining Syndrome can develop if fatigue is not addressed, which can lead to a host of physiological and chemical changes. To put it simply, building fatigue upon fatigue will result in the inability to adequately adapt, resulting in inflammation, missed lifts and mediocre workouts.

There are as many methods of recovery, but finding the right combination that works for your body is key. Mindfulness practices can help across a wide spectrum of issues including personal health, fitness performance, mental acuity, reducing stress. decreasing pain and anxiety.

Techniques for Mindful Recovery:

Replace lost fluids! You lose a lot of fluid during exercise and you should be replacing it during exercise, and filling up after exercise is an easy way to boost your recovery. Water supports every metabolic function and nutrient transfer in the body and having plenty of water will improve everyone of your bodily functions. Adequate fluid replacement is even more critical for endurance athletes who tend to lose large amounts of water during hours of sweating.

PNF Stretching
PNF Stretching can help you recover from high impact sports such as skiing, soccer, football, lacrosse, baseball, hockey and running. The foot, knee and hip experience an intense impact frequently during these sports. To stay active and progress in your sport or activity, proper stretching is key.

BEMER Therapy
Improving microcirculation through the BEMER application has crucial effects on the fitness level and training program of athletes. BEMER can help improve the body’s ability to recover from muscle soreness and fatigue from post workouts.

Restorative Yoga
Restorative Yoga is a wonderful type of yoga that is relaxing, supportive and renews the spirit and mind. Restorative Yoga has a profound effect on the autonomic nervous system, which is a crucial element to its ability for helping the body recover. The emphasis is on deliberately slowing down and providing optimal comfort and ease. This restorative yoga practice activates the parasympathetic nervous system, responsible for resting and digesting, restoring easy breathing, lowering blood pressure and heart rates, relaxing tension, and bringing greater balance.

Meditation gives us an opportunity to take a step back, breathe, and evaluate our inner soul. Meditation lets us relax, evaluate ourselves, our progress and the benefits to physical, emotional, mental, and spiritual well-being. It promotes internal awareness, an opportunity to objectively observe, versus react, to our environment. It offers you the ability to manage and handle toxic emotions, such as anger, guilt, fear and grief.

Hot Epsom Salt Bath
Epsom salts have been used by many different cultures for hundreds of years. Taking an Epsom Salt Bath is an advanced detoxification strategy that has remarkable health benefits. An Epsom salt bath pulls toxins out of the body; improving muscle/nerve function, reduces inflammation and improves blood flow.

Epsom salts are named after a bitter saline spring, located at Epsom in Surrey, England. Epsom is fairly different compared to traditional salts because it’s a naturally occurring pure mineral compound of magnesium and sulfate. These minerals have very powerful health benefits that can enhance the detoxification capabilities of the body.

Magnesium plays a critical role in over 325 enzymes, helps to improve muscle and nerve function, reduces inflammation and improves blood flow and oxygenation throughout the body. Sulfates are necessary building blocks for healthy joints, skin and nervous tissue. Epsom salts replenish the body’s magnesium levels and sulfates. This combination helps to flush toxins from the body and helps build key protein molecules in the brain tissue and joints.  Source:

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Electocutical Therapy supports health, healing, fitness and disease prevention.


BEMER Device

BEMER is designed to improve circulation. The acronym BEMER stands for Bio Electro Magnetic Energy Regulation. This breakthrough medical technology has proven to boost blood flow, and circulation, reduces stress and relieves discomfort.

Many physical discomforts are directly related to a diminished circulatory system which can result in dysfunctional metabolic processes.

BEMER is designed to improve circulation, thereby supporting the body’s natural self-regulating processes. Blood is the body’s universal means of transport. Oxygen, nutrients, chemical messengers (e.g., hormones) and immune cells are all transported through our blood. When our body’s cells, tissues and organs are adequately nourished and metabolic waste products are removed, our bodies become healthy and function properly.

·        Better supply of oxygen

·        Better supply of nutrients

·        Better disposal of metabolic waste


Holistic & Integrative Wellness Center
Noroton Heights Shopping Center
300 Heights Road, Darien CT

Allison Milano- Stolar Independent BEMER Distributor
Inspire Train Fit, LLC