Foam Rolling 101

Foam rolling (aka self-myofascial release) is one of the most beneficial recovery methods that unfortunately, many people may not utilize. I know I could definitely be better about using it more myself. This great tool allows you to target certain areas of your body to release tightness and muscular tension. It is basically like giving your body its own deep-tissue massage. The goal of myofascial release is to stretch and loosen the fascia so that it can move more freely.

Your first question probably is - what is fascia? And then your second is probably - why do you want to “release” it? First off, fascia is the thin tissue that connects our muscles. It helps muscle groups cooperate as integrated units. When it is healthy, fascia is flexible and glides smoothly over your muscles. But binding and tightness in your fascia can form for a variety of reasons, such as injury, inactivity, disease, inflammation, or trauma.

A foam roller is a cylinder shape that is usually made up of foam or flexible plastic which you can lay on in a variety of positions, allowing your body weight to put focused pressure on affected muscle groups. You can roll out your quads, your glutes, and your hamstrings. You can even do the muscles in your back, your hips, and your shoulders. Rolling over your problem areas can help release the built-up tension in your fascia and re-establish the integrity of the muscle tissue. Overall, it is a great way to alleviate pressure and help sooth tighter areas or “trigger points”.

So to sum up WHY you should be doing it – it is a great exercise tool that is inexpensive and offers many benefits. Here are the benefits that you will get when you foam roll:

· It helps prevent injury

· It improves flexibility and range of motion while stretching the fascia

· It tends to speed up muscle recovery

· It removes lactic acid buildup and breaks down scar tissue

· It increases circulation and boosts lymphatic drainage

Doesn’t this all sound amazing?!? So why aren’t we doing more of this? Again, I am guilty of not doing it as much as I should. I have been making a conscious effort to include it at the end of at least 3 of my weekly workouts. Most people are not taking advantage of this tool just because they simply do not know HOW to use it. But don’t you worry, I’m here to help!

HOW TO FOAM ROLL

It should be SLOW and CONTROLLED! It is not about how fast you can roll. Take your time and control the motion over each body part. It is better to be too soft than too hard when it comes to rolling. It might feel tender as you roll through the tissue, but it should not be agonizing. While on the foam roller, try to relax your body as much as possible and focus on breathing slowly. The deep compression allows you to break up and relax tight muscles. To keep it simple, I like to divide the muscle that you are rolling out into three segments – the bottom, the middle, and the top. Give each section a few passes up and down and then move on to the next one. Finish off by giving the entire length of your muscle a pass over.

With each pass through the muscle group, you can work deeper into the tissue for more release. When/if you hit a spot that is especially painful or tight, pause there and try to relax. Give it time and the muscle should release – about 30 seconds. For more precise areas, like your shoulders, glutes, and hips, you can try something smaller like a lacrosse or tennis ball.

WHEN SHOULD I FOAM ROLL?

Foam rolling can be performed prior to and after your workouts. If you foam roll before you exercise, it will help increase tissue elasticity, range of motion, and circulation/blood flow. This can help you move better during your workout and may even help protect you from injury.

If you are foam rolling after your workout, make sure you focus on all the major muscles you just worked with an extra emphasis on the areas you feel problematic. For me, that would be my left hamstring. By stimulating blood flow in affected areas, you will dramatically increase oxygen to your sore muscle fibers and help reduce recovery time.

A FEW THINGS TO KEEP IN MIND

· It can be painful (if you know, you know), but you should never get to the point of excruciating pain to where you really cannot handle it and it should feel GOOD after you release the tension

· You should never roll directly on a bone or a joint since there is not a lot of muscle there to protect them

· Try not to spend any more than 30 seconds on each area

· If you are a beginner or are unsure if you are foam rolling properly (this actually goes for all exercises, not just foam rolling), find a certified personal trainer to help you out! I know I am always happy to help!

· Rolling directly onto a trigger point is not always the source of the problem, so look to roll over the areas of connecting muscles around the trigger point

· And let me repeat one more time – go SLOW, but aim for no longer than 30 seconds per area

CHOOSING A FOAM ROLLER

If you have looked into buying a foam roller than you are probably well aware that there is a variety of foam roller shapes and sizes out there. Some are smooth and some are ribbed for a little extra pressure. It may not seem like it, but the shape and size of the foam roller DOES matter when it comes to choosing the perfect foam roller for you.

The longer options are more stable and a good option for your back. The smaller options are obviously way more portable, but they do create instability which will challenge your body’s core while you are rolling out. This may not be the best if you are a beginner.

It would probably be best to start out with a softer and smooth foam roller to get used to the feel and technique of foam rolling. After that, you should totally advance to a more ridged roller, a lacrosse ball, or even a device like the Hypervolt. The Hypervolt is a cordless massage device that really targets the muscles. It REALLY targets them y’all. It helps improve the mobility of sore and stiff muscles. We have the Hypervolt and we are OBSESSED! It feels so good to use either before a workout, after a workout, and even on rest/recovery days!

Well that’s it y’all! I hope this shows you just why foam rolling is so important when it comes to your recovery and preventing injury. I highly recommend you getting one and adding it to the beginning or the end of your workouts. Your body will thank you! If you have any further questions on how to foam roll, please reach out! I am always happy to help!

- Body By Riss