How to: Foam Rolling

Myofascial Release: Foam Rolling

There are numerous articles/research that support the benefits of massage or foam rolling.  Benefiting myofascial release as well as reducing muscle soreness following a weight training routine.  If your budget doesn't allow for a massage following every workout than the foam roller is a great alternative.

There are a number of different foam rollers available and the benefits remain the same regardless of the foam roller used.  The main difference between foam rollers is the texture and the density of the roller.  Some rollers offer trigger points while others are just smooth.  Two such rollers are pictured below:

Left:  traditional foam roller soft foam
Right:  The Grid by Triggerpoint hard core with triggerpoint texture

Here are a couple of examples on using the foam rollers.  Try to avoid running the foam roller over joints such as the back of the knee or putting too much pressure on the lower lumbar without keeping your core in constant contraction.  

SITTING ON THE FOAM ROLLER:

• The reverse figure 4 stretch shown at right is a great way to stretch the piriformis providing release to the hip/hamstrings
• Adjust your position on the foam roller so that your crossed over leg/glute is receiving the majority of the pressure from the foam roller.
• slowly making short rolls from the waist line to the hamstring attachment point on the posterior side of your leg.  

 LAYING ON THE FOAM ROLLER:

Laying on the foam roller is another way to provide release to the Rhomboids, Traps and erectors of the lower back.  This should be done with caution especially if you have a history for back problems or back surgery.  Here's how:
       
        - Sit on the foam roller and while keeping your core in constant contraction slowly roll the foam roller from your waistline to just above or even with the shoulders.  Hold the back of your thighs if needed to provide some relief from the pressure.

 HAMSTRINGS AND CALVES:

• Generally speaking the hamstrings of most clients have become shortened due to the amount of time we spend sitting (work, cars, TV).  The foam roller is a great way to release some tension from the hamstrings.  
• start with the foam roller at the attachment point just below your glute.
• Hamstrings: Roll the foam roller from the upper attachment point to the lower attachment point just above the knee joint.
• Calves:  Roll the foam roller from the upper attachment point just below the knee to the lower attachment point just above the achilles tendon.  
• note: avoid running the backside of the knee over the foam roller especially if you have a history of knee pain or surgeries.   

If you need additional ideas on working with the foam roller talk to a trainer at your gym or contact me at Old Town Athletic Club and I would be happy to show you some additional movements using the foam roller.  

In Good Health,

Josh