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’ve never tried it – I keep looking out for a super-cheap one, in case I can’t stand it!
I have a foam roller at home and we have a huge selection at the gym – I love it, though I must say my relationship with this thing is love and hate – especially hate when it hurts! 🙂 I realized that I sleep a lot better when I do some foam rolling in the evening and I wake up way more relaxed!
the foam roller at the gym looks awesome- I’ve always wanted to try it but have been too grossed out by the idea of rolling on something that likely hasn’t ever been cleaned- so having one of my own would be a great way to reap the benefits of rolling! I’ve used a tennis ball on the bottom of my feet- may be a similar idea!
I love foam rolling. I go to law school and some smart people in our student association bought a set that is kept in a backroom of the library.
Thanks for the tips! 🙂 I have a foam roller at home but don’t use it as much as I should.
This looks awesome! Im stiff and sore from insanity so think maybe its time to invest in one of these- thanks for the video!
I foam roll twice a week for one hour at a time. I have noticied a lot of change, I dont get as sore muscles as I used to, espically after long runs and my squat position is so much better 🙂 my favorite area to roll are my calves.
Thanks for the tips Gina – my Physio keeps telling me I need to foam roll regularly so I’ll be watching your video later 🙂
I love to foam roll my it band.
I occasionally foam roll. I should do it more often but I usually just borrow my boyfriends and roll out my calves and glutes
I haven’t tried foam rolling. Thanks for the tips, I’ll have to check it out.
Foam rolling hurts soooo goood! When I roll out my upper back every morning and night, I can feel everything click back into alignment (at least I hope that’s what it’s doing– I always feel so much better and more loose)… definitely would be lost without it!
I love the comparison of fascia to saran wrap- such a good way of explaining it! The video is nicely done and super helpful- I always feel like I’m sort of making the positions up, never sure if I’m doing them correctly!
I’ve been meaning to start foam rolling as I begin training for my next marathon, thanks for the tips!
I love/hate foam rolling. It fixed my IT band issues (along with weights to fix muscle imbalances). The more I run the more I need it. I prefer to do it right when I get home from my run while I’m still warm. My “favorite” is quads….then glutes….finally IT band. Calves feel “wonderful” too!
I’m not a foam roller, but I want to be one! I keep seeing more and more about the benefits of foam rolling and it definitely seems like something my body would thank me for.
Quads!!! It hurts so good 🙂
I LOVE FOAM rolling like seriously the best invention ever! I love to hate it sometimes but it really has helped me increase my training abilities due to my range of motion and flexibility! Thanks for sharing, I never messed with my upper back before but will try it out tomorrow at the gym <3 C
Thanks for the awesomely informative post. I want to try this!!
Thanks so much for this video! I love foam rolling, especially for my hips, but I’m terrible at doing it consistently. Something to work on!
I’ve never foam rolled– it just seemed intimating since I didn’t really know what to do. The video was a great way to explain it! Now I would love to win and get a foam roller of my own!
I love foam rolling! Its helped me throughout my pregnancy as well! Im 38 weeks:) I also use that little red Pilates ball against the wall!!
I have a definite love/hate relationship with foam rolling. I also have a set of therapy balls which I hate (love.)
Thanks for the videos and pics.
I have never used a foam roller before definately ready to try it out!
Thanks for the tips on foam rolling. I am trying to incorporate this into my workout routine.
I have never tried the foam roller but have been wanting to! Thanks for the video how to and everything else on your site!
Thanks for this how-to! I think my favorite is the IT band after a run…hurts so good!
Love to hate foam rolling, but my IT bands always thank me when I’m done.
I’ve always been intimidated by foam rollers even though I know they have amazing benefits. The video will be very helpful!
I <3 (and by "<3" I actually mean "<3 to hate") foam rolling! Hurts so good. But for reals, running injuries are fewer when the foam roller is part of my life.
Amazing video! I need a good foam roller!
I am still trying to get the hang of foam rolling but the benefits are definitely awesome!
Thanks for this…I’ve always wondered about foam rolling. Great giveaway too, thanks Gina!
I had a hip labral tear about a year ago and I was concerned it was going to ruin my career in the military before it had really began. I started doing yoga and foam rolling to help with my flexibility and the soreness I had and it was wonderful!!! I’m finally back on track with my leg workouts and can do hill sprints or hikes with weight and I even did a half marathon without hip pain!! I really attribute the quick recovery to the foam roller,
I also only foam roll when I notice the pain. I saw a personal trainer the other day who taught me the one for glutes, and I’m excited to use that one more often. I also find rolling my calves and IT bands to be super effective, and actually love rolling my back – always feels so good!
Thanks for the tips! I am definitely guilty of not foam rolling enough. I wait until I am in pain before I do it and that seems kinda backwards…
Thanks for the educational video! Ive never considered foam rolling but I feel like I should now!
You are right about it being cheaper than a massage – i use to go to a ‘guy’ who did orthopedic massage (i use the term massage lightly here), basically ‘roll the fascia’ out dude and OMG it was SOOOO painful, but extremely effective! That was the first i had heard about fascia – and yes it can cause so many issues in the body if not taken care of, i know from experience, great post!
I need to use my foam roller more:=
I get really bad knots in the muscles surrounding my hip joints, they are really painful and while the roller makes me want to scream and cry it is the only thing that makes the knots and pain go away faster. I’ve never tried the roller on my calfs before, but I might have to soon!
love foam rolling! hurts so good.
I LOVE my foam roller. It saved me when I injured my IT band and I use it daily even with no soreness to prevent further injury. But I have never done my inner thighs so thanks for that! I’ll be trying it!
Great video! I think I really need this foam roller haha
I need to start foam rolling. For sure. I have so much tightness and can’t afford a massage to work it out. I stretch/yoga, but need to add a little foam to my life 🙂
This video is JUST what I needed! Thank you for making it clear, simple, and easy to understand.
Great video! I definitely need to use mine more, I’m in the same ‘roll when something hurts’ boat. I love rolling my calves though – they get really tight, and it just feels so good.
I NEED to start foam rolling!!! What is the best foam roller in your opinion?
A foam roller AND Soli-beat? COUNT ME IN!
Can we have details on your adorable outfit?! 🙂
I haven’t tried foam rolling. I have one on my Christmas list for this year though!
I have always wanted to get my own foam roller so that I can help my legs and hips! Thanks for the video, it makes it seems less intense than I expected. I should really look into getting one, which would help me be more motivated to get more workouts in during the week.