How I {foam} roll + a video
This post is dedicated to the foam roller.
You help me prevent running injuries, and while small in stature, you’re also able to make grown men cry. (I’ve seen it and it’s pretty hilarious.) I adore you and loathe you so much at the same time 😉
One of the things I’m most commonly asked is how to foam roll. I’ve done a couple of posts about it -you can read here and here!- but never a video. I think this is one of those things that’s easier to see than to read, and I figured it would be a great way to show some of my favorite *rolls*.
A little about foam rolling:
-Foam rolling is called self-myofascial release, and the benefits are similar to that of a deep tissue massage. It’s also much less than a deep tissue massage -around $20 or so- and is the gift that keeps on giving. You pay for it once and can use it for years.
-So what the heck is self myofascial release?
Our muscles are coated by a layer of connective tissue called fascia. (I like to think of fascia like saran wrap surrounding muscles.) Over time and through activity, fascia has the ability to become bundled in certain spots, which can give us feelings or tightness or soreness. When the fascia builds up, it can also hinder full range of motion, which can lead to compensation from other muscles and altered movement patterns which could cause injury. It’s important to keep full range of motion intact as much as possible, since this will enable your body to comfortably go through everyday motions and those we use in fitness activities.
By foam rolling, you’re smoothing out the bundled spots, and it’s important to HOLD the foam roller where you feel a tight or tender area. 20-30 seconds is perfect, but largely depends of your ability to consciously relax. Breathe deeply, and try to imagine the fascia around your muscle smoothing out as the muscle relaxes.
Some benefits:
(from the NASM blog)
Correction of muscle imbalances Muscle relaxation
Improved joint range of motion Improved neuromuscular efficiency
Reduced soreness and improved tissue recovery
Suppression/reduction of trigger point sensitivity and pain
Decreased neuromuscular hypertonicity
Provide optimal length-tension relationships
Decrease the overall effects of stress on the human movement system
-So how do you foam roll?
Foam rolling is ideal before your workout (about 5 minutes) and afterwards. Since hindered flexibility can impact your workout, foam rolling can actually make your workouts more effective. (For example, if your calves are tight, you won’t be able to squat as low or lift as much weight since it hinders dorsiflexion of the ankle.) You’ll want to foam roll, add some active stretches if you prefer -current research is mixed on the benefits of stretching, but I think if you enjoy it and it feels good, go for it- some light cardio, do your workout and foam roll again. Or, if you’re like me, you’ll put it off until you’re in pain and randomly foam roll in between teaching classes or while watching TV on the living room floor. Whatever works, right?
Some of my favorite rolls:
(the word “favorite” is subjective haha)
Quads
Calves
Piriformis and glutes
IT band
Upper back
Inner thighs
Some tips:
-If you are on your back, make sure to avoid twisting motions from side to side. You have floating ribs, and never want to roll over them!
-Also, avoid rolling over any joints (like your knees!).
-When you find the *sweet spot*, hold it for about 30-60 seconds, or until you feel it release. Roll slowly and breathe through any tender spots.
-The more you do it, the easier it gets.
A little video how-to, too:
(A burpee game: do one every time I say “breathe.”)
Are you a foam roller? What’s your favorite?
Leave a comment on this post, and I’ll pick a winner tonight at midnight to receive their own foam roller + a copy of Soli Beat 🙂
Edited to say: the winner will be chosen October 23 at midnight EST. By winner, I mean “winners” 😉
Edited to say: Congratulations to the winners!! Natalie, Stephanie and Brittney. They’ve all been emailed. Stay tuned for more fun (sneaky) giveaways and thank you so much to everyone for entering!
xoxo
Gina
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This is great Gina! Thanks for posting it in video form. The IT band really does make me want to cry haha but these are some great additional options that I wouldn’t have thought of!
Foam rolling helped me recover from some hamstring bursitis last year (along with a wonderful physical therapist). Since I started, I’ve never stopped because it hurts so good! I have flattened one roller, and I’m working on my second… I am curious about the ribbed/bumpy foam roller you have, how is that different from a smooth roller? Thanks for the video and pics, they are helpful!
I’ve never used a foam roller before, but this post is making me want to try 😉 I get really sore after workouts and I’m sure this would help me a lot!
Crazy! I was just explaining to my brother (suffering from runner’s knee) how to foam roll and I saw this!! I’d love to have a roller to call my own!
I haven’t used one, but definitely feel the need for a foam roller!
I love (hate?!) to foam roll my quads. Hurts so good after leg/runnung workouts 🙂
I’ve never done it but reading the description makes it sound like something that I need. I’d really love to foam roll.
Oh I’m definitely a foam roller! My favorite is foam rolling my lats. Hurts so good!
I love (?hate – definitely feel better after!) foam rolling my calves and lower back.
I love foam rolling at the gym. I keep thinking of life would have been like if I grew up foam rolling so I am going to get my daughter into it as well…but at 7 months she has a ways before that happens!
I’ve never foam rolled but really enjoy stretching- would love to win a roller!
Foam rolling is great after a long 12 hour shift of being a nurse in a hospital too!!
Love to foam roll, especially the IT band!
I never knew about foam-rolling muscles in this manner until last year when I was in physical therapy for an IT band injury. Where had it been all my life?? I’m now in a committed relationship with my foam roller, and I can completely tell it improves my musculature and performance with running and lifting. Can’t imagine training without it! 🙂 Great tutorials, some of my favorite moves too!
I love my foam roller, thanks for the ideas. I don’t have a ribbed one though, that looks interesting. Can’t wait to hear about the new deployment. You are always so positive, keep it up!
Watching foam rolling in action definitely helps — I’ll be trying this at the gym tomorrow!!
My foam roller and I definitely have a love/hate relationship… the foam roller at my crossfit box? well, we have a love/despise relationship. At home, I have the smooth one while crossfit has the bumpy one. It. hurts. a. lot.
Foam rolling intrigues me. I can’t wait to give it a try!
My IT has been bugging me since my last half marathon. I NEED this!
I’ve never tried foam rolling before but am interested to try since I seem to hear so much about it. I’m just getting back into exercise so it would probably be beneficial!
I have never tried a foam roller but I’m training for my first half and I would live to try one!
I’ve never heard of foam rolling but I can’t wait to try it! Looks like it feels amazing.
My husband and I love to foam roll. I introduced him to it and now he steals mine!! I would love to have another so we could do it at the same time!! Thanks!
I’ve foam-rolled a couple times but I couldn’t get into it. I love your pics and video demo- maybe I should try again!
Crystal
I’ve always been a little intimated by the foam roller. The farthest I’ve come to “rolling” is laying on a tennis ball to relieve upper back strain and it drove my goldendoodle bananas. Thanks for the tutorial, it will help avoid an awkward ‘how to’ question at the gym and allow that tennis ball to be used for game of fetch.
I’ve always been a little intimated by the foam roller. The closest I’ve come to “rolling” is laying on a tennis ball to relieve upper back strain and it drove my goldendoodle bananas. Thanks for the tutorial, it will help avoid an awkward ‘how to’ question at the gym and allow that tennis ball to be used for game of fetch.
i love love love using the foam roller at my gym! it completely helped with the rehabilitation of my strained groin. the ultimate good pain!
I am definitely a fan of the foam roller! I made sure to roll before and after my half (just did Nike Women’s Half in SF!) and it definitely helped with the soreness!! Although nothing could completely get rid of the sore from those hillllls! 🙂
I used to be really good at foam rolling (a few times a week) but have fallen off the wagon and need to get back on since it feels soo good!
I’ve used a friend’s foam roller before but don’t have my own. I need to get one for hamstrings!
I’m definitely a fan of foam rolling. I usually use a lacrosse ball to get the knots out of my back and loosen up my shoulders, but a roller would be nice for the bigger muscles!
Thanks for the how-to, super helpful!
So glad to see this video tonight! Just got foam rollers at the gym and learning to use them! I would love to have one at home for days I run the greenway! 🙂 and of course the dvd would be great for rainy days!
The foam roller has been my salvation through my half marathon training!
I love foam rolling! The relief that I get from it is amazing.
Would love a foam roller!!!
I loved foam rolling while pregnant. It helped with my tight hips. I never knew how to use it otherwise but this post has helped a lot. Thank you!
I’ve never foam rolled before! I’ve definitely been feeling tight lately, and maybe this is just what I need. And what would go better with a foam roller than some Soli Beat 😉
When I was doing PT for my back they had me use a foam roller. It felt good in that painful kind of way. I would love to do it at home.
Checked back to see if you posted a winner and realized I never posted. Or that it got deleted? Next time! But I did love the video!!
never used one before but bet it would be great for my joint issues to help loosen them up!
I’ve never tried a foam roller before, although I have used a tennis ball on the bottom of my feet. Thanks for the video!
Never tried a foam roller but could use one. Thanks for posting the video.
I have such a hard time making myself foam roll, even though I feel so much better when I do it. Thanks for the video. Its really helpful to see how to get some of those tight spots.
Thanks for the great video! I need to foam roll more the last time I did I used a pizza dough roller haha
I’ve never tried foam rolling but this was an awesome guide. Right now I use my rolled up lululemon “the mat”…. A poor mans foam roller haha
I’m inspired to try to the foam roller at the gym now! FYI: I commented yesterday, but today I don’t see it….does it not work if you comment on your phone?
Great video! I have been meaning to start foam rolling, this has pushed me to start!
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Great post! Been totally perplexed by the foam rollers. Hope I win the giveaway so I can try out your moves! 😉