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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i love foam rolling! IT bands & quads are my favorite
Great tips! I have had foam rollers in the past (my dogs think they are chew toys…ugh) and I never really utilized them because I didn’t know how, but thanks to you I got this!
Thank you for showing pictures of this! I keep hearing about foam rolling and really need to try it. My calves are always super tight from running
I need to foam roll more than I do now which is every once in a while! My main focus areas are my quads and glutes.
Such a helpful post. A friend of mine has a foam roller and I just recently tried it — almost to tears the first time — but it makes a world of difference for sure and I definitely need to get one of my own!
Love my foam roller(s). IT band is always fun, but really love using it on my upper back and increasing my thoracic extension after a long day of being hunched over.
As a 53 year young runner , I practice yoga 3 times a week , have so much trouble with IT band and hamstrings I think this roller would help?
I’ve never tried foam rolling but it looks fantastic! I may have to put a foam roller on my birthday wish-list!
I always thought my “favorite” was my IT bands (I’ve had trouble with them since high school), until I recently tried my quads. Holy sore. Can’t wait to try your piriformis/glute idea!
I love foam rolling! IT band and upper back are my faves.
I have yet tried foam rolling, although i need to. This video is very informative and I appreciate it so I won’t look lost when I give it a try! Thank you for the tips
It does hurt so bad, but always makes me feel better after tough workouts!!!
I haven’t foam rollEd before but will have my husband use a rolling pin to smooth out sore spots. I could use a foam roller for sure.
This is excellent, Gina! Thank you so much for doing a video. I never thought about doing my inner thighs and that last relaxation roll looks amazing. Going to meet my roller right now.
Thanks again 🙂
Never been a foam roller girl, but I’ve been in LOTS of back pain recently, so I’d love to give it a try!
Oh the foam roller! It hurts soooo good! I love doing my upper back – especially when it crakcs and makes it feel all sorts of awesome
My calves get really tight when I run, so I spend a long time rolling them out any time I go for a run! It hurts so good 😉
I’ve never foam rolled, but I really want to start! I definitely have soreness all the time from my workouts.
IT bands are my favorite…also subjective
I have never foam rolled before but i think i am going to start! I could use it on my lower back for sure!
Your red hoodie is SO cute!!! Is that lululemon??
You may have just inspired me to start foam rolling! Thanks for the video, very helpful!
Oh, I love to hate the roller. It saved me when I was training for my half marathon this past spring. I felt muscles I didn’t even know I had.
I really need to get a foam roller…I’ve been saying it for months! But after watching your video and seeing how to “foam roll”, and hear why its so beneficial, I think its time.
I have never used a foam roller but would love to try!
Ahhh I needed this post! Was a great reminder so I got down and foam rolled! My thighs are much happier now!
I love (er, love to hate) my foam roller. So hard to pick a favorite. I think I feel the most release in the IT band 🙂
I have never had a foam roller before, but I plan to get one now that I know how to use it!
i love it, but you’re right, the IT band kills me EVERYYYYY time. *cry face*
i love foam rolling, was taught to use it my one of the ATCs in college and have never looked back.
Thanks for the how to video! I’ve never foamed rolled before. You make it look easy enough and I like that you explained the benefits in this post. I will have to get my hands on one of these little guys and incorporate it into my workout routine. Would love to work on those tight leg muscles after my long runs:)
I have never used a foam roller although I would probably like it and could probably use it, especially on my IT bands. I always want to try them at the gym but I felt like a goober since I didn’t know what to do, this was very helpful! Thanks, Gina!
My IT band needs it all the time…hurts so good
Thanks for doing the video! I don’t have a foam roller but have considered getting one. My big hang up has been my lack of knowledge of how to use it.
Thank you for the post! Foam rolling has always looked so intimidating so I have never been ready to try, for fear I would look like I was just laying all over the roller! I hope I can get one soon now so I can practice {foam} rolling out!! Also, that’s 8 burpees if you breathe and breaths 😀
that’s it?! i thought it was more haha
I love (if you actually can love) foam rolling! I have ITBS and its amazing how good a ‘roll can feel after a long run. I always say that I need a date with my roller haha 🙂
Thank you so much for this! My trainer just turned me on to the foam roller and the IT band roll kills me every time! I’m glad to see a video for the other stretches I should be trying. ~ Kristen
What great tips! I have a strong love/hate relationship with the foam roller. I hat is while I’m doing it, but my body loves me for it later! 🙂 I have clients ask me questions about foam rolling all the time. I’ll have to bookmark this link to send to them!
I have a special technique. Roll, bite lip, try not to cry in public. My IT bands hate me.
I keep wanting to give foam rolling a shot but then get intimidated! This was the boost I needed 🙂
Foam rolling – the definition of hurt so good 😉
I’ve made brief attempts at the gym, but it kind of weirded me out to use a communal roller annnnnnnd I also felt like an awkward noodle! You almost make it look pleasant, ha 😉
o cool! this video was super helpful!
Hey Gina! I love your blog! I teach zumba and don’t roll regularly, but I should! Definitely need it for calves, hamstrings, lower back and shoulders!
I’ve never tried the foam roller, but it’s certainly something that you have inspired me to try. As for your DVD, it would be amazing for me to get my dance on with you Gina. I feel like I already know you…so it would be fun to dance with you too 🙂
Upper back, calves and IT band for sure…i loooooove it!
Hurts so good is the best way to describe it. My low back is one spot that I love to roll! Great video!
I love foam rolling – I do it every night! it is a must for proper recovery for me!
I love rolling my it band and recently started to use it on my back
What an awesome and informative blog post and video! I have never foam rolled and would love to win a free one!