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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It’s definitely a love/hate thing to do! My back is sore a lot so that’s my favorite.
Looooove the foam roller!
And ditto the grown men crying thing. My fiancé makes the most horrible noises…
Great post! I have an extra firm rumble roller and it KILLS me… which is also probably why I don’t do it as often as I should, but I feel amazing when I do 🙂
Foam rolling was part of a class I took at the gym this am. Hurts SO good!
Thanks for this! Love my foam roller – now I have some new ideas to try!
My IT band definitely favored by the foam roller, although I don’t know if it’s too fond of the roller. I’m thankful my gym provides foam rollers, but having one at home would be very beneficial, especially when I can barely walk some mornings, thanks dead lifts !
I was just on the dicks sporting goods website trying to decide which one to purchase so by Christmas I will be a foam roller! Not sure which one to buy though. Any suggestions?
I have been wanting to try foam rolling, especially on my IT band. Thanks for the video; it was very helpful.
Also — where is your top from? Is it lululemon? I love it!
I’m also in the love/hate group! I have a “The Grid” and I LOVE it! I use a lacrosse ball for my piriformis, but use The Grid for IT band, quads, and my glutes/surface of piriformis. Sometimes my calves, backs, and I’ve even done my upper arms. Ahhhhhhhh…
This seems to take a lot of upper body strength. Is that the case? I’m scared of not being able to hold myself up!
Inspiring post!!
Well this is timely- I just finished reviewing an anatomy lecture on muscle! Thanks for the review. I’d love to include foam rolling in my routine!
Thanks for this! I ran my first half marathon this past Sunday and have caught the racing bug so I’ll definitely need one of these— plus a great DVD for cross training 😉
I’m terrible about foam rolling. I know I should do it, but it just never seems to happen. It hurts so good.
Yes, I’m a foam roller. 🙂 My fave is the IT band roll. I swear by it and am sure it’s what got me through half marathon training this year.
Thank you, thank you, thank you!! I have been waiting for you to do one of these! 🙂 Side note… LOVE your pull over! The neck line is to die for!
Somebody told me recently how yoga and stretching are like the “dessert of exercise”… Perfect description… The foam roller is the cherry on top 😉
I love my foam roller! I try to roll before or after every run. I’m not always consistent, but I definitely feel it when I’ve been good about it for a while. I have super tight hamstrings, and it keeps me going after my long runs. Plus, it’s a conversational piece when new friends visit and see it perched prominently against the entertainment center. I was rolling and wincing/crying after my long run Sunday, and my whole family was laughing at me.
Thanks for the video! I’ve never foam rolled before. It sounds very beneficial though and is something I would like to try!
I have been dying to get a foam roller , especially since I’ve become an avid runner. But honestly, I’ve always been a tiny bit unsure if I knew how to use it! Great post! I definitely need to get one!
Foam rolling saves me daily! My running would suffer without it 🙂
Hahaha! Love the “washing your feet optional” line. 🙂 Have been intimidated by the foam roller, but could definitely have used it this week. Who knows maybe soon I’ll be one of those brave people rolling in the gym. Love your blog!!!
Don’t have a foam roller but I have a tiger tail that I have recently have been rolling my calf with… I seem to have a tightness in my left calf that won’t go away!
I do foam roll occasionally…it is quite painful! My favorite is foam rolling my upper back. Foam rolling my IT band brings tears to my eyes!!
I looooove foam rolling. My knee always lets me know when I haven’t rolled recently, a good foam rolling of my IT band helps so much!! I always use my mother-in-law’s foam roller so I would love one of my own 😀
I have a love/hate relationship, as I’m sure many people do, with foam rolling. I love the benefits, hate the pain! IT Band, hip and low back are essential for me!
I’ve been foam rolling for a few years now. I started because of a leg injury and I never stopped, love it! I’ve never tried it for my back so I will have add that one soon.
I have foam rolled, but I am guilty of not rolling enough! My IT bands are the worst and could use some more TLC. They hurt so good 🙁 .
I have always been intimidated to use the foam roller in spite of my many chronic and preventable injuries. I would rather spend more time than money on this than medicating the pain away or paying for the Marquis de Sade. 🙂
It would be a perfect addition to our home gym!
Thanks for the tips and giveaway! I hope to try!
So helpful– I’ll have to drag my foam roller out and give these moves a go. Also, cute shorts in the first pic, do you remember where you got them? Thanks!
Oh I love this!! I’ve been dying to try foam rolling but I’ve been too intimidated to try the rollers at the gym.
I’m trying this tonight with mine! My hips and quads have been killing me lately. This is definitely worth a try. Thanks for sharing!
Thanks for the video! I’ve always wondered how to foam roll; I’ve never tried it before myself.
I never knew what a foam roller was/how it worked until now, but it sounds fantastic. Another thing to add to my list of Things to Try! I always get new ideas here; thank you!
Great tips! I’ve never actually used a foam roller, but it seems much less mysterious now!
I have just recently discovered foam rolling and I am so happy to have found your post tonight. I don’t have a roller but was seeing a physio therapist last year for my IT bands. I had to give up running, I’ve since become pregnant and haven’t been working out. (I’m due in 3 weeks) but once I’ve bounced back from baby and I start to work out again, I KNOW that I will have to roll at least my IT bands, but from your post I think I’m going to want to roll more than just the IT’s. I don’t know where to begin to find foam rollers but if I won one from you then I wouldn’t have to go and find one.
Thank you so much for sharing the foam rolling tips and tricks! My boyfriend just borrowed one from a friend and this really helped us learn awesome ways to use it. We would love our own foam roller! I would also love a copy of Soli Beat 🙂
Tracey
Ah!!! That looks amazing! Thanks for the tips. I am completely sold. I am trying to get back into running AND I have mega stiff muscles thanks to my “hunched over books and/or laptop” job. So foam rolling looks like the way to go!!!
Also, your outfit is so cute.
Thanks for posting! I just started foam rolling so this will be helpful.
This video is great. Thanks for the reminder that I need to foam roll more often! My IT bands need it big time.
I’ve only tried one once but it hurt so good! Thanks for the tips, I might give it another try soon!
I used to foam roll all the time in college and even brought it across the country to graduate school with me! I love using it to roll out my upper back.
I’ve read so many times on your blog about the benefits of foam rolling, but the one time I tried–I was so sore afterwards! After having watched the video, I’d love another chance to try it out with a foam roller of my own!
I love foam rolling! I’ve been recovering from a back injury and my chiropractor gets on my case if I don’t foam roll twice a day. My puppy just chewed my roller so I need a new one!!
Thanks for all the information! I have just recently seen foam rollers in stores in my neck of woods. Now that I know what to do with it, I need to go get myself one.
I would love my own foam roller to do at home! At the gym it can get a little… awkward 😉 Such a love/hate relationship!
OOOH! I’ve been wanting one of these, nice to see how they are used!
I’m not a foam roller, but I want to be! I used to be a dancer and miss how flexible I was back then. I love stretching, so I’m sure foam rolling would be great too!
I love doing my IT Band! It is the only one I ever seem to feel 😛