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 foam roll a few minutes before and after most work outs. i spend the most time on my inner things and arms.
How consistent do you have to be in order to get benefits from rolling? I do it when I remember (which is not very often) and when I have some injuries (but even then I don’t do it on a regular basis).
Perhaps I should change my view from ‘rolling is time consuming and takes away from my workout time’ to ‘rolling is part of my workout’.
i definitely think it’s worth making it a part of your workout. for the past few weeks, i’ve tried to foam roll every day
This post is awesome! I didn’t really get it 🙂
If I don’t win, I’m going right out and buying one … thanks Gina!
Thanks for the tips and the awesome giveaway!
This video was so helpful – I trust my mediocre rolling sessions will now start doing their thing!
Foam rolling is super new to me. I have one and when I was getting back into walking a lot this summer it was very helpful. I also use it to losen my calves to help with my foot pain. I’ve only had it a little while I already have a dent in it. 😀
I’ve been curious about this for a while and your video has just made it a must-try!
Thanks for this post! I am planning to do the video later today 🙂
I definitely need to foam roll on a daily basis – it really does help! A couple more moves I would recommend are using a tennis ball (or lacrosse ball if you’re a glutton for punishment) on your glutes and also under the arch of your foot. I also always make sure to foam roll my TFL – the highest part of the quad just before the hip (just outside the center of the leg). It’s huge for preventing pain in the knee and the IT band.
Quick question – where is your red hooded top from!?!? I LOVE it!
i have the trigger points roller (http://www.fringesport.com/products/trigger-point-grid?gclid=CIOUj6WUrboCFUie4Aodkz8AIQ) and i LOVE it. i like that there are different ridges that can be used for different parts of your body. i also have the trigger points kit (http://www.amazon.com/Trigger-Point-Performance-Ultimate-Myofascial/dp/B000BYJ6GE/ref=sr_1_5?ie=UTF8&qid=1382538424&sr=8-5&keywords=trigger+point+kit) which is great for targeting calves and piriformis (which i think the regular foam roller doesn’t really get to).
i definitely don’t roll enough, but i love (hate?) to roll my IT band and inner thighs. the trigger points kit has a ball that’s a bit harder than a tennis ball and it works great for shoulder blades and piriformis.
roll on!
Thanks for the video/info! Makes so much more sense now!
Thanks for doing a video of this! I’ve read a lot about foam rolling but actually seeing it takes some of the confusion out of it for me 🙂
Thanks for the advice on flexing the foot!! Didn’t know that.
Should you wait a while after your workout to foam roll or do it right away?
I love your cute top!
Foam rolling is the best. I had IT band syndrome and bought a foam roller a couple of years ago and have never had a problem since. It hurts so good.
LOVE my foam roller. I have a bumpy trigger point one that hurts so good!
I own a roller but am horrible about practicing. Need to commit to getting my roll on more often fo sho!
I’m not a foam roller… but I should be. I’m running the Philadelphia Marathon (my first EVER) in about a month, and I know foam rolling could definitely benefit me!
So helpful! I’m about to start training for my first half and I already know I’ll be needing one dearly.
I keep meaning to buy a foam roller but keep forgetting!
Not a foam roller, but I’ve been researching the benefits and getting more interested by the minute! Thanks for the demonstrations!
I need to be better at foam rolling, especially since i increased millage . This would be great
I love to foam roll after intense lifting sessions as well as long runs. I always enjoy rolling out tight hips and glutes
Finally ordered one for myself after using it at the gym. It’ll be a love/hate type thing, haha.
I wanna win soli beat so badly!!!
Ooohh how I love/hate the foam roller. Its an essential piece for any runner!
I’ve never done foam rolling, but my mom keeps encouraging me to do it. Maybe if I win, I’ll get her to teach me a thing or two and we can do the video together! Thanks for the post!
I have a super tight IT band and hamstrings, so I try to foam rolling when I’m at the gym, but often forget. Wish I had my own foam roller though so I could do it at home!
I’ve only foam rolled a couple of times. I need to add it to my routine!
I’ve heard that some foam roller moves can also help with plantar fasciitis, something that I am struggling with!
I’m not a foam roller but really should be!!
Foam rolling hurts soooo good.
I think I over think foam rolling and always assume I am doing it wrong but according to this post i guess I am doing it right…Thank you!
I’ve struggled with IT band issues. Will have to give this a try!!
I’m training for my first half marathon and would love to start foam rolling!
I have tried foam rolling twice. it absolutely killed me. Your video and instructions have definitely convinced me to go try it again, especially since I’ve started increasing my weekly running mileage. Hopefully it helps loosen me up!
I LOVE a good foam roll sesh! Much like learning yoga, you really have to find your *happy place* where you can relax through the initial pain of the stretch to get the best benefits. Definitely worth looking into if you’ve never tried!
i totally need to start foam rolling…i have os many aches and pains that don’t get taken care of by stretching alone!
I am always amazed at how tight my muscles really are whenever I foam roll! Need to do it more often!
Have tried foam rolling a couple times and it was definitely rough. With your video I would love to try it again!!
Thanks for posting a how to on foam rolling. I usually roll my IT band ( I’m a runner, too) , and it was great to see how to work on other areas.
I would love to win one of my own foam rollers, so I won’t have to worry about trying to find them at my gym. ( Sometimes they are hidden).
I just want to say you look amazing! I’ve been following the blog for awhile (started when you were pregnant with Liv, but have gone through some of the archives also), and you’ve never looked better! You look thin, but also muscular and very fit and healthy, and the cute fall outfit in the vid looks great on you!
thank you so much, cassie! <3
I started foam rolling when I was in a car accident and injured my back. So painful, but so amazingly wonderful at the same time.
I am a roller for sure! Love hitting those IT bands! It makes all the difference when I’m training for a longer race.
I used to be so good at foam rolling regularly, but have done a terrible job at it lately. I need to dust it off and get back to it. It’s so good for us, our muscles, and our balance.
P.S. Adorable hoodie!
Foam rolling works! Every time I’ve had some muscle issues, I’ve rolled and it magically gets better! One time I was teaching a phys ed class and we were in the weight room. The kids worked out while I rolled!
Yes, I occasionally foam roll, but I appreciate any tips and tricks!
I am not a foam roller because I have always been extremely intimidated to try! Your post has made me extremely excited to try! 🙂
I haven’t tried foam rolling because I never knew what to do… but thanks to your video I can try it!
I foam roll after a hard pilates reformer class. It feels amazing!
Thank you for this video! I’ve been foam rolling for a while but I’ve definitely been moving too fast and don’t spend enough time holding on sore spots. I think I might have to upgrade to the mean Rumble Roller soon.