Discover the benefits of foam rolling! Learn essential tools and techniques to boost recovery, reduce soreness, and improve mobility in this beginner’s guide.
If you have been to the gym recently, then you’ve probably seen somebody sprawled out on the floor stretching over a foam roller. Foam rolling has become the go-to recovery tool for fitness enthusiasts around the world, and for good reason too. Not only is it affordable, but it is also simple and incredibly effective. Foam rolling is an excellent way to ease sore muscles and prevent injuries . So, if you have been curious about this odd-looking piece of gym equipment, then you have come to the right place. Let’s take a closer look at the what, why, and how of foam rolling.
What Is Foam Rolling, and Why Is It So Popular? Foam rolling is a form of self-massage. It is a recovery technique where you use a cylindrical piece of foam to apply precise pressure to tightened muscles. You can think of them more as a deep tissue massage that you’re able to do yourself. And, it has become increasingly popular because it is very easy to learn, requires no additional equipment, and you can do it just about anywhere.
Benefits of Foam Rolling There are so many excellent benefits associated with foam rolling. In fact, we could probably spend hours focusing on them. As we need to also cover various techniques for faster recovery, we will just provide the nitty-gritty here.
Relieves Muscle Tension
Foam rolling helps to loosen up tight spots and knots in your muscles. It is an excellent way to relieve muscle tension, and make you feel like a million bucks afterwards.
Improves Circulation
Foam rolling is also an excellent way to get the blood flowing. When you foam roll after an intense workout, it will ensure that you get more oxygen and nutrients to your muscles, which will help to speed up the recovery process.
Enhances Flexibility
It will also help to increase your range of motion. As it functions much like a deep massage, you will find yourself more flexible and more mobile sooner after an intense workout. Foam rolling on a regular basis will help you crush those yoga poses.
Prevents Injuries
Of course, we can’t forget also mentioned the importance of preventing injuries. When our muscles get tense, they run the risk of strains and sprains. By foam rolling on a regular basis, we are able to keep our muscles more supple, which will actually reduce the risk of strains and pulls during a workout.
The Science of Foam Rolling Now, it’s time for us to get a little bit nerdy. The scientific name for foam rolling is myofascial release. Your fascia is an interconnected web of tissue that surrounds your muscles, and when the fascia gets tight or inflamed, it can restrict your movement and even cause pain. The act of foam rolling applies gentle pressure to the fascia, helping it to relax and return to its normal stretchy self. Not only will this reduce inflation in and around your muscles, but it can also help to reduce pain caused during the workout.
Evidence-Based Benefits But, don’t take my word for it. Research has actually shown that foam rolling isn’t just a good feeling trend, it helps to reduce delayed onset muscle soreness, improve short-term flexibility, and enhance recovery.
If you find yourself still hobbling around a day or two after a late workout, then you can probably benefit from foam rolling. Delayed onset muscle soreness can be a debilitating aftereffect of working out, which is why many people prefer using a foam roller both before and after a routine.
If you are doing a full-body workout, then you should also be ready to warm up in between sets as you transition from one body part to the next. Foam rolling will provide you with the short-term flexibility that you need to warm up for your next workout.
Have you ever rubbed your muscles or massaged them after a workout? It feels good, doesn’t it? Of course it does, and that is because when you massage your muscles after an intense workout, you are boosting blood flow to the area and flushing out metabolic waste. But, if you are like many, it can be downright tiring trying to massage your own muscles in between every set. This is where foam rolling provides its biggest advantage.
Types of Foam Rollers: Which One Should You Choose? Now, before you go out and buy your very own foam roller , it’s important to remember that not all foam rollers are created equal. Chances are, if you have ever wandered down the foam rolling aisle, you probably noticed that there is an overwhelming variety of options available. In order to help you choose the right one for your needs, let’s take a closer look.
High-Density Rollers High-density foam rollers are firmer, and are capable of providing deeper pressure than the many other options. They are great for people who want greater muscle release after a more intense workout. They are extremely durable and our fan favorite for seasoned gym-goers.
Soft Rollers Then there are soft foam rollers. These are gentler and better suited for beginners. Not only are they perfect for anyone who is recovering from an injury , but they are also the better choice for people who are dealing with very sore muscles.
Textured Rollers Then, there are the textured foam rollers. These foam rollers have ridges or knobs to help target specific muscle knots. Having a textured roller is like having your very own masseuse dig into those hard-to-reach spots.
Vibrating Rollers And yes, believe it or not, we also have vibrating foam rollers. These will take your recovery up a few notches. They are perfect for stimulating blood flow and helping to reduce the pain. But, they are a lot pricier than standard rollers.
Foam Rolling Techniques Okay , so now that we have looked at the science and technology behind foam rollers, it’s time to really dig into the techniques for faster recovery.
For the Back We can break down the foam rolling technique for the back into two segments: upper and lower back release.
Upper Back Release
In order to use a foam roller on your upper back, you want to lie on your back with the roller positioned under your shoulder blades. From here, you can lift your lower back off the ground with your legs and slowly roll up and down a few inches at a time.
Avoid the Lower Spine
For your lower back, the technique is a little different. Although you may assume that you simply roll over your arch, this is not the best option as it can often result in excessive strain. Instead, you want to focus on areas like your lats and glutes in order to relieve the tension indirectly.
For the Legs The same can also be said about the legs, we can split this up into the quads and hamstring and IT band release.
Quads and Hamstrings
For your quads, you want to lie down with the foam roller under your thighs. And, for your hamstrings, lie with your face up with the foam roller under your thighs. Then, gently roll from the top of the muscle all the way down to the area just above the knee.
IT Band Release
For the IT band release , you want to lay on your side with the roller under your outer thigh. And yes, this one actually hurts. But for runners dealing with tightness and soreness in the thighs, it is definitely worth it.
For the Hips and Glutes Now, we can move on to the hips and glutes. You will want to sit on the roller with one leg crossed over the other. Then, simply roll back and forth over your glutes in order to release the tension and improve your hip mobility.
For the Shoulders and Neck In order to massage your shoulder and neck, you will want to use a smaller roller. Or, better yet, use a massage ball for these areas. Whichever tool you use, remember to gently press into it, focusing on the tight spots. Never overdo it, especially in and around the neck area.
When and How Often to Foam Roll Of course, timing is everything when it comes to using a foam roller. Foam rolling can actually be done at different times throughout your exercise routine, depending on your particular goals.
Pre-Workout
You can use a foam roller to warm up and increase your range of motion during your pre-workout routine. It will help to get the blood flowing and improve flexibility before you start to work out those muscles.
Post Workout
After you have finished working out, you can roll again. Foam rolling will help to roll out the soreness and improve your recovery after an intense workout. It will help to improve blood flow and massage in the areas in and around the muscles, which will help reduce inflammation and wash away metabolic waste.
Daily
Believe it or not, foam rolling for about 10 to 15 minutes every single day will keep your muscles healthy and tension-free. Remember, consistency is key. You want to aim for about 1 to 2 sessions per day if you are experiencing tightness or soreness.
Common Mistakes to Avoid Of course, although foam rollers are soft and fun, there are some inevitable rookie mistakes you will want to avoid along the way.
Rolling Too Fast
When thinking about foam rolling, think about the Tortoise and the Hare. This is definitely one routine which slow and steady wins the race. If you roll too quickly, you won’t get the muscle tension release that you are seeking. Instead, focus on slower movements over tighter areas.
Applying Too Much Pressure
Always start with light pressure and then gently and gradually increase it. There are times when pain is a gain, but when it comes to foam rolling, pain is usually not the outcome we are looking for.
Over Rolling Sore Areas
Although it may be tempting to sit there and roll over the same area for minutes on end, you really only want to spend about 20 to 30 seconds at the most. Believe it or not, rolling for too long can actually irritate the muscle rather than relieve tension and stress.
Ignoring Other Areas
Another common mistake is ignoring other areas. We tend to focus only on the muscle that feels sore and often ignore the surrounding areas. But, in order to get the most benefit out of foam rolling, you should actually roll out the surrounding areas in order to address the root cause of the tightness itself.
Conclusion: Make Foam Rolling Your New Best Friend In the end, foam rolling isn’t just another fitness fad. It has quickly become a game changer for recovery and injury prevention. It doesn’t matter if you are a beginner or a seasoned athlete; you should make foam rolling a regular part of your routine. After all, science has shown that it can help you move better, recover faster, and feel great in the process. So, pick up a roller, carve out a few minutes of your day, and roll your way to a more fit and fabulous life.
