Becoming One with Your Foam Roller

Years ago when I first started lifting weights and biking I noticed that my form didn’t exactly match what I was seeing on videos of correct form. My squat was horrendous and I could barely rotate my shoulders. I was sore and injured often. I started doing yoga along with my lifting and I noticed my form improving and my muscles were less sore. I eventually added on foam rolling which I love and hate on my sorest days. However, in my recent research I’ve learned that foam rolling done before exercise can be extremely beneficial in loosening muscles and preparing them for your workout.

Foam rollers are available at most gyms but you can also buy them online or at almost any store (mine is from WalMart). Self-Myofascial Release (SMR) can be done with foam rollers, tennis balls, and a variety of other pieces of equipment. SMR focuses on neural and fascial systems in the body. To make this explanation short and simple here’s the basics of what’s happening: when the body has inflammation, shortened muscles from inactivity, muscle imbalances, etc. adhesions form on the soft tissue. These adhesions are sometimes referred to as “knots” and they change the way our muscles move and work together. SMR (foam rolling) works to alleviate these adhesions so that the muscles can work properly in the optimal motion. When you roll over a sore or tender spot, stop and hold light pressure for at least 30 seconds. While you’re enduring those 30 seconds your neural receptor known as the GTO will “turn off” the muscle activity allowing your muscles to stretch and relax.

Foam Rolling 101.

Foam rolling should be done before stretching so that the muscles are able to lengthen during the stretches. You can also foam roll as part of your cool down. For each area you work the process is simple:

1. Roll over the specific area you are working until you find the most tender spot.
2. Stop rolling and hold light pressure for about 30–90 seconds.
3. Repeat for each targeted muscle group.

If you notice an area not mentioned here that is sore and tender definitely use foam rolling on it.

Calves

Place foam roller under the mid-calf. Cross the opposite leg over the top of the other to increase pressure. Slowly roll calf area to find the most tender spot. Hold that spot for 30–90 seconds until the discomfort is reduced. Especially beneficial for runners or those who regularly wear shoes with elevated heels. Switch legs and repeat.

Adductors

Lie face down and place one thigh, flexed and abducted, over the foam roller. Slowly roll the upper, inner thigh area to find the most tender spot. Hold for 30–90 seconds until the discomfort is reduced. Switch legs and repeat.

Tensor Fascia Latae (TFL)

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 joint down toward the knee to find the tender spot. Hold for 30–90 seconds until the discomfort is reduced. Switch sides and repeat.

Piriformis

Sit on top of the foam roller, positioned on the back of the hip, crossing one foot over the opposite knee. Lean into the hip of the crossed leg. Slowly roll on the posterior hip area to find the tender spot. Hold for 30–90 seconds until the discomfort is reduced. Repeat on other side.

Lats

Lie on one side with the arm closest to the ground outstretched with thumb facing upwards. Place the foam roller under the arm in the axillary region. Slowly roll back and forth to find the tender spot. Hold for 30–90 seconds until the discomfort is reduced. Repeat on other side.

Thoracic Spine

Lie on the floor with the foam roller behind the upper back. Cross arms to opposite shoulders. Raise hips off the floor and slowly roll back and forth to find the tender spot. Hold for 30–90 seconds.

Give foam rolling a shot before your workouts and on your non-workout days. You’ll see great results in the flexibility and movement of your muscles.

(photos from nasm.org)