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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So glad that you did a video on this! I have a regular foam roller and we don’t have as good of a relationship as we should have, this will help me out a lot! My calves and the foam roller are strong enemies, but I love rolling my calves.
I have a love hate relationship with my foam roller. It hurts so good whenever we are together. I pack my extra large check-in suitcase when I travel for work so it can keep me company in my hotel room after long/hard runs. I’m running my first marathon this upcoming Sunday–and my foam roller is definitely making the trip to Atlanta with me next week. My IT band, quads, and Hamstrings will be forever grateful.
Ahhh…the foam roller!!! How I LOVE to HATE you, but you are so good to me!!! My favorite roll is for calves. I’m always getting some anterior shin pain from double unders and I try to roll my calves before. BONUS…helps with my running too!!
I have a back injury and I love the foam roller for loosening up my tight glutes and back!
I’ve never tried foam rolling, but some of those stretches look heavenly, painful, but heavenly!
Such an intriguing post! I’ll have to try foam rolling some time! 🙂
I need to roll out my IT bands like whoa.
I want a foam roller so bad. I use it at the gym but it would be nice to have one at home 🙂
I always forget about how good (/horrible) the foam roller is! I get really tight in my hips and quads so it’s something I should definitely do more often!
I don’t currently use a foam roller, but I could definitely use one! This post spurred me to try out my roll stick on my butt/hip area to see if it would help with the pain I’ve been having in that area. I don’t know if it helped, but it felt good! Lol, that sounds sort of wrong.
Thanks for this post! I need a new foam roller – the PVC inner core of mine broke recently (ok, weeks ago and I haven’t gotten a new one yet) and I don’t think I realized how much I need it! It feels great (sort of) after weights but seems to be even more important after a run to help me stay injury free. I’m going for a 10K PR in a few weeks so I have some tough training coming up. A 5K PR last weekend (22:20!) is motivating me to keep going but I’ve become good friends with the ice packs!
I used to foam roll at the gym but I no longer belong to one! I loved rolling out my calves and quads! I watched the vid for some tips the next time I roll it out, and for the record I thought the background noises were cute 🙂
I was just looking at foam rollers at Walmart! I’ve been wanting one for awhile but just haven’t purchased one yet.
I don’t foam roll at the moment, but I’d love to add it to my routine!
Thanks for the informative post. I’ve been intrigued by foam rolling, especially since you have mentioned it a few times but I have never done it. It sounds like a great investment, there have been many days that I am just.so.sore.
I’m intrigued by the spiky looking one. Looks painful!
Thank you so much for this post! I’ve heard about foam rolling before but never knew how to do it. Your video made it easy to understand and now I will definitely be giving foam rolling a try!
So thankful for this video! Foam rolling is alway so awkward for me and I never feel like I’m doing it effectively.
I have never foam rolled but I would love to give it a try.
This was a lifesaver when I was pregnant ! By 5 months, my left hip started to really bother me and sitting on a couch made it worse. I ended up sitting on the roller when I eat, watch tv, etc. I love it! Im slowly getting back to exercising, I can’t wait to combine soli beat followed by foam rolling! Thank you.
Thanks for the great explanation! Foam rolling definitely needs to be added to my routine.
I’m kind of like you and foam roll when I’m in pain and/or watching TV – I leave my foam roller by the TV so at least I see it and remember that i should use it! My favorite “roll” (that I love to hate) is the IT band one. Ohhh my gosh, hurts so good. It’s always a struggle to relax and breathe for a while on my tight spots there. Thanks for the video!!
PS I think you forgot to add the links to your previous posts about foam rolling.
I’ve never foam rolled, but would love to try!
I love foam rolling! Hurts so good 🙂
I love using my foam roller for my IT band! It has worked wonders for injury prevention with running.
A great reminder to get my foam roller back out again. Thanks, again, Gina!
I love rolling out my quads and my hamstrings. Definitely makes my quads hurt, but everything else usually feels awesome!
I LOVE Foam rolling!!!! I love using it on my sore, stressed back.
I have never foam-rolled, but I love reading about it (yeah, i am weird) – especially now that I know how to do it properly!!
I’ve always been intimidared by foam rolling because i was unsure how to do it properly. Now I knowc Thanks 🙂
I do foam roll but I generally leave it until I’m sore!
Thank you for this! I’ve struggled with running knee problems for ever, most likely due to a tight IT band, and everyone has said roll, roll, ROLL! Feel like I need to start now. Thanks for the great tips and encouragement 🙂
I have a love/hate with my foam roller! I’m not always the best about using it, but when I do I love I go over my IT Band…..hurts but such a relief!!
I’ve wanted to try foam rolling but just keep putting it off. But now I think it needs to be added to my routine.
Foam rolling has helped me SO much with healing an IT band injury while at physical therapy. Definitely a love/ hate relationship!
Is it possible to foam roll arm muscles? Thank you for teaching us some important tips!
That is awesome! I just got a foam roller and didn’t care much for the video that came with it! 🙂
I definitely don’t do it as frequently as I should… BUT I love doing my quads, and inner thighs when I do!
I love foam rolling and you’ve shown me some new moves. Thanks!!
Yeow! But you’re so right, it is very worth it!
I have tried it and want to get back into it! I always liked the IT band and glute roll!
Thank you so much for the video. I know I need to foam roll but never knew how. Also, do you recommend any brands?
Thank you for this post! I never knew how to do it correctly, I’m sure my IT bands will thank me when I try it out next time I’m at the gym!
Thanks for the video! It really explains it well 🙂
I’ve been really wanting to get one for home. I love using it at the gym! I’ve never tried the one with ridges it looks intense!
I’m pregnant and my legs and hips have been feeling tight…..definitely getting off my butt and doing this now! I would love a copy of soli beat…..looking for new forms of cardio besides walking!
I have a love/hate relationship with the foam roller and don’t do it nearly enough! A sewage pipe!?! Weird! Whatever works I guess!
foam rolling!! LOVE. HATE. haha.
I’m actually the same way – I’ll wait until something is bothering me and then writhe in pain as I foam roll around my living room on a random night BUT I’ve been rolling out the last few days post-race. My lower back has been getting tight the last few weeks of training so I’ve been focusing on rolling out my glutes and IT band and it helps a LOT.
I’m so excited you posted the video! My brother-in-law keeps asking me to teach him how to foam roll, but its kind of hard when he lives 60 miles away and I don’t see him all the time. We usually forget to whip out the roller at family gatherings. 😉 I’ve been wanting to add the foam roller’s cousin to my repertoire of pain!
I have always wanted to try a foam roller! Thanks for the video!
My boyfriend does it all the time, but I’d love to start after running as my calves feel really tight!