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 just started foam rolling and really like it, but it’s also really painful sometimes!
Foam rolling my IT bands for the first time was accompanied with lots of cursing, but now it’s my favorite. My ITs get so tight after running or just after sitting all day, AND I think foam rolling them has really reduced my knee pain while running.
I love this post! Thanks Gina. I’ve been struggling to find a decent video to show how to roll out the IT band, calves, and more recently my shoulders. This will help tremendously!! I fiddle with the foam roller at my gym, but it would be really handy to have my own. 🙂
Foam rolling is just the worst! Definitely my least favourite part of a workout! But so worth it in the end.
Thanks for the video, can’t wait to try it!
I LOVE FOAM ROLLING…but I also hate it.
My brother bought this fancy roller a few months ago, and for a while I was hesitant to use it (my brother is gross) but he insisted I try it out. OH MY LANTA. Okay, so the first time I used it there were a few tears (and by a few, I mean a lot), but now I’m attached. I just don’t want to share with my gross brother anymore…because he’s gross.
Thanks for the video! I love foam rolling my IT band since that’s always tough for me to properly stretch out.
I have a Gaiam foam roller from Target that got me through half-marathon training. I’ve never had anything that I love as much as I hate. It’s sooo painful, but absolutely worth it. Thanks for the video- I’ve never done the inner thigh roll before, so I’m definitely gonna try that! 🙂
I foam roll religiously before/after every run and in between runs if I’m feeling tight. My foam roller (while getting old) is an absolute life saver.
I want a foam roller SO BAD! Also, I’d love a copy of your new video to do at home!!!
I love foam rolling my hamstrings and calves!
i LOVE foam rolling. like you said, it hurts so good! i currently use one that is smooth but very hard. the next one i want to try is one with more ridges!
I just started running longer distances so I have been trying to incorporate more foam rolling in whenever I am at the gym. My ITB’s are my favorite thing to roll out!
I haven’t tried foam rolling, but I know I’m going to need to when I start training for my half marathon.
I’ve used it a little for quads/IT, but should definitely get in the habit of finding and using one more often – it definitely makes a difference!
I ran my first half this Labor Day and still haven’t foam rolled. You make it look easy!
Love my foam roller! My last bootcamp instructor and current Crossfit coach are both huge advocates of foam rolling every day, and I’m trying to make it a habit. My only regret is not having one when marathon training!
I’ve never tried foam rolling but I’d really like to!
I foam roll every once in a while….when I remember. I really like to lay on the foam roller lengthwise and get my shoulder blades.
Thanks for the video! I try to foam roll at the gym but always feel like such a dork trying to figure out good positions.
I love/hate foam rolling. It hurts so good!
Love this video! Exactly what I was looking for, I’m fairly new to foam rolling but enjoy using it for my back!
I’ve never used a foam roller, but I usually am a swimmer. Is it necessary to use a foam roller for that since it isn’t so leg oriented? Or at least for me all of my power is in my arms.
I just recently got hip to the foam roller and I’m all about the upper back – it feels so good!!!
I’ve never foam rolled but I want to start. My legs get sore whenever I start picking up any mileage (sooo not a runner). Does it help with shin splints?
I’ve never thought of rolling my neck. It should help with the headaches I get due to tight neck muscles! Thanks for the video!
Thanks for the tips… Definitely need to do this more often!
Thank you so much for this video! I learned so much. Can’t wait to foam roll tonight!
I love foam rolling! My legs get so tight from running and it feels so good!
Oh, how I love me some foam rollin’! I foam roll nightly but my roller is beat up. My one year old likes to use it as a tower.He smacks it down and then gleefully chases it around the family room.
I love my foam roller and I’d love to give one to my dad!
I have tried the foam roller at the gym and my back feels amazing after using it!
I need to start form rolling more often! Whenever I do my muscles definitely thanks me!
I really like foam rolling! It hurts but I always feel way more limber afterwards. My hips sometimes get tight after exercising (it’ll hurt to walk) and then I use the roller and it’s all better. 🙂
Foam rolling is my frenemy. I hate it and need it. I hit the quads and then ease into IT band and hips.
I would love to win both the foam roller and your DVD!!
I am not a foam roller. I have tried once or twice at my gym, but always felt a little self-conscious. It would be nice to have one for my home!
Thanks for the tutorial! I really need to add foam rolling in after my runs!
I learned to foam roll while working at a Physical Therapy office. I don’t have my own, but love the release it creates.
I love foam rolling! I do it a few times a week, mostly before strength training workouts. I’m not so good about it before or after cardio…
I like to alternate between the nice foam roller and the rumble roller, whom I (mostly) affectionately refer to as “Bruiser” 🙂
My bf is a military officer and had never used a foam roller before. One time when the two of us were in the gym I suggested he use it and demonstrated a couple of moves and he immediately started to swear because of the pain. I might not be able to crank out pull-ups the way he can but I foam roll like a champ. Who’s tough now?!?! Haha 🙂
I know foam rolling is good for me, but it hurts! It takes a brave day at the gym for me to bust out a foam roller!
What an awesome video! I have a foam roller, but really learned a lot! Can’t wait to get home tonight and foam roll my way to “bliss” 😉
I’ve never foam rolled before but I know my muscles could use it!
This is so great!! I have never tried using a foam roller, but I have really wanted to. Thanks so much for the video and tips. Also, I cannot wait to buy Soli Beat. Christmas is coming soon! 🙂
Thanks for the tips, I foam roll but I just kinda roll around on the floor until something hurts/feels good:)
Ooh we have a foam roller in my dance studio that I’ve been playing around with and I swear it was the reason my knee stopped hurting before my half marathon last weekend!! Hurts so good! It’s been on my list to get my own foreeeevvvveeerrr!!
How helpful! Foam rollers always intimidated me, but now I think I’m going to have to try them out! Thanks!
I love foam rolling. Feels so good after an intense weights session!
The foam roller is my BFF since my IT band injury 🙂