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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Hi Gina!! I just wanted to tell you that I came across your blog (actually my fiancée Scott told me to check it out) about a week ago, and I am OBSESSED. I look forward to reading your posts every day, I check the website all the time :P. I’ve been needing something, or someone to really jump start my journey into fitness, and you have really been an inspiration to me!! So I just wanted to say THANK YOU! 🙂
I have never foam rolled before… But I really need to! I am doing a lot of running these days and your explanation makes perfect sense! Being sore and tight is no fun!
My aunt was just telling me this past weekend her love/hate relationship with her foam roller. I’ve been wanting one for a while.
I would love a foam roller of my own! Excited to try this out in the future!
Thanks for the ideas! I’ve only done what feels “good” but its good to know what I’m actually doing and to what! 🙂
I would love to start foam rolling! I’ve never done it before, so this video is really helpful. Especially as I continue to train for a half marathon.
I’ve only used my foam roller a few times, but my fave place to use it is on my quads. I’d never seen how to use it for glutes before…now I need to bust it out and give it another go. 🙂
I really think my husband could benefit from a foam roller.
I actually tried foam rolling for the first time today at the gym! My calves are so stiff after the long run I did this week. I had no idea what I was doing so this post was timed perfectly. Thank you!
Thank you for the tips!! I’ve never really understood how to use the foam roller effectively. Thanks for taking the guess work out of it! Excited to incorporate it into my home workout routine.
I’m exactly the same way, I know if should be doing it everyday but put it off and end up trying to loosen up super angry tissue at night. Doh!
Hi Gina! I’ve been reading your blog for years and I am loving your foam roller video! I tried using my friend’s once and while it was oh-so-painful (IT band – i’m talking to you!) I could tell it was really doing something. Now that I know how to do it properly…I just need a roller 😉
Thanks for all your posts 🙂
Hi Gina!
I would love to win a foam roller because I have been doing a lot of running. I do stretch, but it doesn’t seem to be helping. Also, I would love a copy of Soli Beat for the days I don’t run. I danced my whole life and would love to incorporate it into my workouts now. I really enjoy your blog, thanks for all the great info.
Where is your sweatshirt from??? So cute!!
I’ve never used a foam-roller. It sounds nice and terrifying at the same time! I love a good massage, so I’d love to give foam-rolling a try.
I think I need to invest in a foam roller. Especially for my husband because his back is always so tight!
Great video! I have a love/hate relationship with my foam roller. 🙂
I went to a class for foam rolling in Atlanta this summer. I had the tightest calves in my life, evah!
and I kept go back to their booth for them to “help” me. I totally understand the “hurt so good”.
I went home with a big bumpy orange one and would love to give one to my daughter. Soli DVD looks like alot of fun. Thanks for have an awesome website that covers so many different things.
I recently purchased a foam roller after hearing great reviews. It’s a great investment indeed!
I LOVE my foam roller! It’s like the John Mellancamp song “hurt so good”. Haha.
My foam roller has helped me in my current marathon training for sure. Plus I have had an IT band injury in the past in it’s perfect for that. My life has been changed! No…seriously. 🙂
I’ve never foam rolled before, but I’ve experimented a little with tennis balls and I’d love to do it for real!
I foam roll but not nearly enough. I really need to get one for home so I can foam roll while I’m watching TV. Definitely learned some new rolls.
I have used my friend’s foam roller and loved it (especially for my calves). Me and my muscles would be so happy if I had my own!
I always want to try foam rolling but never know what to do with it, thanks for posting this!
I’ve never foam rolled, but I’ve been hearing that I need to! Thanks for the post.
I love my foam roller, it is the perfect amount of ‘hard’ especially for my quads and lower back/butt. I would like to try one that’s textured!
small dense rumble roller here (black one) and a big blue one(regular, not rumble)
after running I use mostly the rumble one on legs,
though I will use the big one as well on the calves and I only use the big one on the back (favorite move is roller angels, spine over the roller, then doing some kinds of arm moves while trying to touch the ground with your elbows 🙂
Glutes! Hurts so good!! I love your tip of rolling before workout!
Thanks for the super informative post Gina! I’ve had a foam roller for about a year and have only used it a handful of times because I wasn’t sure exactly how to use it! Loved the video- super helpful !! Would love to try our Soli beat!
I’ve heard of foam rolling before, but never in specifics like this! Thanks for all the helpful info! I feel like I would benefit from doing this, since sometimes I’ll feel sore after finishing my weekly hour-long run/elliptical, but felt intimidated because I had no clue what I was doing.
I sometimes roll around on a tennis ball to help loosen up knots and found that it really helps. How does a foam roller compare to that?
Hurts so good! Upper back is the most fun for sure!
I am definitely a foam roller! I started using it when I was training for a half marathon and having issues with my IT bands. I lovingly refer to it as my boyfriend 🙂 My actual boyfriend doesn’t seem to mind…
You must have read my mind – I have been wishing for a foam rolling video!
Great post! I could use a good foam rolling after my run tonight.
PS – Where is that adorable sweatshirt from? Love it!
i have never tried before since I felt too intimidated..but I know I should!
When I was training for half marathons and marathons I foamed rolled religiously and it helped so much. Right now I’m just doing barre, yoga, and spinning so I’m not need the foam rolling as often. Would love to win my own foam roller and your video!
I am definitely a foam roller! I try to do it after almost ever workout, especially my running workouts. I swear it helps keep me from getting injured and feel more flexible. Watching your video definitely helped me correct my form on a few moves, thanks!
I got my brother a foam roller for Christmas a few years ago, and now I think it needs to go on my Christmas list for this year!
I’ve never tried foam rolling before because I wasn’t sure what to do. Now that I have a better idea I’m definitely going to start soon!
IT bands! It hurts so good!
I’m on tour right now and I would LOVE to get to try your video. It looks like so much fun!
I love to foamroll my upper back. I spend way too much time sitting as a grad student.
I literally just started foam rolling about a week ago. It is definitely painful, but I am loving it so far. My favorite areas to foam roll are my shins and my IT band.
I have never foam rolled but know that I would love it. This video really helps. It would be good for after body pump when I’m really sore.
Pick me! I tend to focus on rolling my IT band, but now I’m thinking I’ve really neglected other major muscle groups.
This is great! I’ve always wondered what to do with foam rollers…have toyed with the idea of getting one but had no idea how to use it. PS LOOOOVVVEEE your top!!!
My foam roller has been collecting dust! So I’ll have to try out some of your tips with your video for the burpee challenge!
Foam rolling is one of those “love to hate it” things for me. Maybe if I had a foam roller at home I’d do it more haha?
Awesome vid 🙂
Oh man! I remember my first encounter with a roller. My PT told me to roll my IT band until I cried. Needless to say, it didn’t take long! Definitely a love/hate relationship!