Beginners Guide to Foam Rolling

What is Foam Rolling?

Foam rolling is a method of Self-Myofascial Release (SMR). Myofascial release is a safe and effective technique that requires applying gentle, continuous pressure for a sustained period of time. Think of it like a massage. Although a foam roller might not be able to achieve the same top-tier care that your massage therapist would, being able to perform SMR on your own has its pros (cheap, accessible, effective). 

What does it do?

Depending on your goals, foam rolling can be an effective tool to utilize anytime. 

Foam rolling before a workout can help prime muscles and temporarily increase range of motion, both of these things could help enhance your performance during your workout.

It can even aid in muscle recovery when utilized after a workout or help pain management when done on its own.

How do you do it?

Spend about 30-90 seconds on each muscle group. If you find a tender spot along the way, hold it at that spot for a few seconds to help relieve some tension. 

There’s not really a “wrong” way to foam roll. Just “roll” with it and see what feels good to you!!

Calves:

Start at the ankle and work your way up to right below the backs of your knees. You can roll out both legs at the same time, or cross one over the other for some added pressure.

Hamstrings:

Start at the top of the backs of your knees and work your way up the legs. Cross one leg over the other to add some pressure. 

Glutes:

Sit on the foam roller and lean to one side. Roll back and forth along the glutes.

Abductors:

Lie on one side with the foam roller just in front of the hip. Cross the top leg over the lower leg, placing that foot on the floor. Slowly roll from the hip down toward the knee.

Adductors:

Lie on your belly with the foam roller by your side. Place the inside of one thigh on the foam roller. Roll side to side up along the inner thighs. 

Mid/upper back:

Place the foam roller underneath the mid back, raise the glutes and roll up towards the shoulders. 

Lats:

Lying on your side, place the foam roller near the armpit with your arm extended out in front of you. Press a moderate amount of weight into the foam roller and roll from the armpit to the bottom of your rib cage and back.