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
606 Comments
Leave a Comment
This site uses Akismet to reduce spam. Learn how your comment data is processed.
I have a foam roller, but am always looking for ways to use it! Thanks for posting this!
I used the foam roller today before and after lifting weights and I LOVED it! I’ve never used one before but I think it’s going to become a staple in my workout routine. Thanks for the tips!
I used one once and couldn’t believe how deep of a massage u get. I really should get one and use it regularly!
Foam rollers really do “hurt so good” 🙂
I used a foam roller for the first time today and after lifting weights, and I loved it! I really thought it made a difference, the foam roller is going to become a staple in my workout routine! Thanks for the tips!.
Ps LOVE the sweatshirt
I have a love/hate relationship with foam rolling! It’s usually quite painful to do, but I also know it’s one of the best things I can do for myself, especially before and after running! rolling my IT band is the worst, but again the best afterward!
I’m a converted foam roller! I never thought much of it when my boyfriend was using one, but they have helped my hip flexor issues substantially. Can’t get by without it now!
Ohmygah, I think I should have been foam rolling forever ago! Thanks for the instructions and tips!
I love foam rolling! Although I don’t do it enough since my new gym doesn’t have any. I was just thinking about buying one!
I have never foam rolled! I really should but since everyone says its so painful I guess I’ve been too afraid to try.
Foam rolling has always been my friend! Especially for the IT band 🙂
Your post on foam rolling was great and so timely to me. Just last week I placed my foam roller in the center of my bedroom so I do not “forget’ about it! Actually I really do love the process and results. It is amazing how I get up off the floor after I am done and feel almost like i could fly!
I’m so curious to try a foam roller!
I’ve never foam rolled… But I think I would be a fan!
My back is always bothering me – probably because I don’t have the best posture AND I work at a desk 8 hours per day. I would love to win a foam roller and a copy of your DVD!
I am a HUGE fan of the foam roller because I have Runner’s Knee AND ITBS. 🙁 I would absolutely love a new foam roller, since mine has seen better days. (FYI, and in response to your previous post, I even named my roller Foamie. 🙂 )
I need to be better at foam rolling! I tend to only do it when I am in major pain! haha
I foam roll daily since I run a lot. I remember when I first started… foam rolling my IT band reminded me of natural childbirth. I have a black flat foam roller, but I’ve been considering mixing it up. Thanks for the post — I never roll my inner thigh out. I’ll give it a try tomorrow!
I’ve never used a foam roller before, and would love to try it out.
I’ve never used a foam roller but I’m willing to try most fitness things at least once!
Foam rolling is my favorite, it’s like my own personal massage!
I need a mean foam roller! I’m an avid foam roller. I’m a believer….it fixed my sway back.
Having just given birth two weeks ago, I am in major need of a date with the foam roller! And soon…some soli beat 🙂
I would love a foam roller. Currently I use the public one at my gym…gross!
Thank you for this! The video is so helpful!
I’ve never used a foam roller before because I had no idea how – your post definitely makes me want to try it!
I love fo rolling!! Every time I’m at the gym on base I foam roll! Now thanks to you I have some more moves under my belt, and hopefully I will have a foam roller at home to use 😉 I’d be very excited to try me some soli beat too!
I recently got a foam roller to help with my it band. It’s oh so good but oh so painful!
I have never tried foam rolling but definitely want to!
I’ve been dying for one! I’m a religious yoga practitioner (4-5 days a week), which helps to counteract the 9 hour cocktailing shifts I work 4 nights a week. I think adding a foam roller to the whole equation would really help, and hopefully aid in healing my pulled hamstring muscle and sore knees. Thanks for the helpful post!
I’ve seen them used at the gym but never really knew what they were used for. Thanks for the tips! I can hardly wait to try it and neither can my muscles 🙂
Love the foam roller!
Love the foam roller. You just introduced me to a new glutes position; Piriformis and glutes. I’ll be adding that to my rotation.
I’ve never foam rolled, but I’m intrigued! Thanks for posting this!
I’d love to try the foam roller…maybe after dancing to Soli Beat 🙂
I definitely foam roll after my runs. My IT bands and hamstrings get so tight if I forget!
I always am SO glad I foam-rolled after I’m done. But setting aside the time to do it is so hard for me!
I discovered foam rolling a few months ago and I love/hate it!
Foam rolling has been so helpful to me. Can’t wait to try some stretches you shoe that are new to me 😉
Awesome post! I always need reminders to make time for foam rolling 🙂
I just did a half marathon the other day and my hip was hurting!
Someone told me afterwards that I should have run in the middle of the road due to the natural slant of the road for drainage. Oh well, I’ll remember that for next time 🙂
I have a love-hate relationship with the foam roller. I definitely need to do it more often and have considered getting one to use at home. In theory, I would use it more at home than having to go to the gym. In reality, I don’t know if that would be true!
Do you have a favorite kind of foam roller? I’ve considered getting a trigger point foam roller, any thoughts on those?
If I am sore after a run all I have to do is spend a few minutes with my foam roller and 95% of the time I am better. It is so effective!!!
I used to be a foam roller and you’re inspiring me to get back into it! My calves always felt so good after a good roll…
I have a foam roller and use it occasionally when I’m really sore. I’m going to try to use it more often. Thanks for the tips in the video!
Thanks so much for posting about foam rollers! I’ve been so curious to try them, but had no idea how to properly use them before.
I forgot how much I loved foam rolling at my old gym. Thanks for the refresher- I need to get one for home now!!
P.s. Did your hair grow back fast or what? It seems like just shared pictures of a short ‘do 🙂
yeah i just cut it again two weeks ago, and it’s growing like crazy
I’ve never tried a foam roller before, but I like how you compare it to a massage! That makes me want to try it
While I have never used a foam roller, I have been thinking a lot lately about getting one. I will use the video as my tutorial once I get my own foam roller.
I’m a reluctant foam roller. It is so painful on the ITBs! But I know I need to do it more often. Thanks for the reminder! 😉