Foam Rolling 101
Foam rolling. It’s a phrase you might hear thrown around a lot in the world of strength training and endurance sports. Heck, you might have even purchased your own foam roller (side note: if it’s now taking up space collecting dust in a corner somewhere, this post is for you!).
So, what exactly is foam rolling? Why is it helpful? And, what’s the point of dusting it off and putting it to use?
Let’s tackle some of the basics:
What is foam rolling?
Foam rolling is a form of self massage for your body that targets muscles and a connective tissue call fascia.
Fascia encases our tissues, muscles and organs and essentially holds everything together inside. Think of it like a net or nylons surrounding your whole body. When we move (or when we don’t), the fascia can get stiff, sticky, twisted and tight and, over time, form little knots or tender spots. And, it can become extra thick and sticky where it’s worked most (think repetitive movements like running, cycling, swimming, etc.). Since the fascia “net” spans our whole body and connects everything, not only can the tender spots cause localized tightness and tension, but that tightness and tension may start to impact other areas of our body by limiting mobility. Just imagine what happens when nylons get a run in them.
Why is it important?
Foam rolling is a great way to help our bodies, including our muscles, prepare and recover from strain by releasing tension and tightness, hydrating the fascia and delivering nutrients to the muscles.
In order to recover effectively and efficiently, muscles need nutrients and oxygen from the blood. The quicker nutrients make it to the muscle, the quicker the recovery process can start. Foam rolling not only helps to release tender areas, but increases circulation (and thus nutrients) to the muscles which can jumpstart that recovery process. It may also help alleviate some of the soreness that accompanies exercise as well as increase mobility for the next time you workout (or move!).
When should I do it?
Anytime! But seriously, anytime.
Foam rolling is a great thing to do both before (think pre-dynamic warm up) and after your workout, and pretty much any time in between. Pre-workout foam rolling can increase circulation, which hydrates the fascia and connective tissues, and may help with increased flexibility, mobility and overall athletic performance. Post-workout foam rolling can help help speed up that recovery process so your muscles are primed and ready for their next workout adventure.
Foam rolling is also a PERFECT rest day activity to give your body a little TLC. Netflix and Foam Roll (it doesn’t exactly roll of the tongue, but you get the jist…).
Ok, you sold me. So, how do I actually foam roll?
Choose a muscle to start with and slowly roll the muscle from inside to outside then top to bottom, focusing on one area at a time and keeping a controlled pace while breathing.
If you feel a tender or tight spot, try to slow your roll or just hold in the localized area where the pain is persistent. Remember this is self massage, so you’re in charge of the pressure.
Hold for 30-45 seconds or until pain decreases and move on to another area.
Spend 1-2 minutes rolling each area and an additional 30-45 seconds extra on tender spots.
What are some muscles to start with?
Keep in mind that you don’t have to roll your entire body during each foam rolling session. Big muscle groups are a great way to start foam rolling since they get a lot of work throughout the day regardless of what you’re doing. Think hamstrings, glutes, quads, hip flexors and calves. You can also roll the more “meaty” areas of your upper back (avoiding your spine) including your shoulders and lats.
Are there areas I shouldn’t foam roll?
Generally, you should avoid from rolling your shins, neck (front or back), behind the knee, armpits, abs and low back unless advised by a medical professional.
How do I know what kind of roller to buy?
There are tons of options out there for foam rollers. A basic one (like this) is perfect if you’re just getting into foam rolling and not looking for anything too fancy. A couple things to think about:
There are various lengths in rollers. If you have the space, I’d suggest a longer roller which can sometimes be easier to maneuver for big muscle groups.
Some rollers have little nodes on them (like this). These can be great for super tight areas and localized knots but can be much more of an intense roll than your standard foam roller.
As always, if you have any questions, feel free to comment below! And, check out my instagram (@whitneybiaggi) for more on how to foam roll.
