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 have yet to try foam rolling (I know, what am I waiting for?!). I guess I just never knew where to start and was afraid I’d literally just roll around on it, not actually doing anything helpful, haha
Thanks for the tutorial and information! I always knew it felt better AFTER foam rolling (certainly not during), but never really knew exactly what was going on in there.
I’m new to foam rolling and have found it does wonders for my IT Band and preventing bursitis flareups when I pair it with some strength training (lots and lots of squats and lunges).
I’m not sure what brand is as I picked it up for cheap at TJMAXX.
I’ve started foam rolling after runs and it’s made a HUGE difference in terms of soreness. I need to try foam rolling my back–thank you for the helpful photos!
I need to try foam rolling…and Zumba, so this giveaway is perfect for me!
I foamrolled for the first time the other week in yoga actually and loved it!
Seriously, thank you for the video! Ever since the mister and I have been doing crossfit we’ve been needing to foam roll more often and I always felt ridiculous doing it! This helped a lot.
This is an excellent tutorial. I’ve been enjoying your posts…Very motivating to me! I think I need to add this to my routine for my always sore muscles.
I would love a foam roller for my hips! 🙂 And I just found out that I’m preggo with #2, so Solibeat would be a great cardio option over the next year 🙂
Great explanation on why foam rolling is so beneficial! It hurts so good 🙂
Love your videos and site, Gina!
Its amazing how something so innocent looking can be such. a. killer. foam rolling, oh how I sweat with you!
Definitely do some foam rolling (not as often as I should, though!)…my favorite is rolling out my shoulders and my second favorite would be rolling out my IT bands!
Foam rolling was an essential part of training for my first half this summer. Would love to have one to keep at home!
I’ve been wondering about the foam rolling thing… I had no idea it had so many benefits! I would love to give it a try, especially if I get to do Soli Beat in between! 😉
I have been meaning to start foam rolling for awhile but was never quite sure what it was. Excited to get started…and see if I can get my husband to shed a tear or two trying it out!
Foam rolling is how I make it through life. Hurts so good.
I’ve used a foam roller, and, yes it is extremely painful! I got a Stick, which is less painful. 🙂 I wouldn’t be opposed to winning one and a copy of the dvd though!
Now that I’m lifting more consistently again, I definitely need to foam roll. Thanks for the reminder.
Loved the foam rolling how-to video!
I foam roll daily and I have a Trigger Point foam roller which I LOVE! It has a plastic core so it never loses form!
I love using the foam roller at the gym. It is especially good when I have a heavy weight day with squats and lunges.
Sneaky, sneaky! Love the giveaway AND the post! I have been neglecting the foam roller at the gym lately, and this was the perfect kick in the pants post for me! I made sure to roll a bit this morning before tackling a workout (SSU’13 Workout 4 btw!) and some HIIT. I would love to win a roller of my own, and I would REALLY love to win a copy of Soli Beat!! 🙂
Thanks for this post! I have been wanting to get a foam roller for a while but never seem to get around to it. I am sure it would be really useful, especially while training for races.
I am sooo bad about foam rolling. I always mean to do it more, but it’s one of those things that since I don’t usually feel it in the moment (other than IT band – yowza!) I end up cutting it short or skipping it. But it’s on my list of things to improve so I’d love a fancy new foam roller to motivate me. Mine is a cheap one I got for free that has a lot of give (and therefore exerts less pressure).
Love foam rolling! Feels like a free massage!
The mystery of the foam roller, finally unlocked! I always try it out whenever I go to my neighbour’s house (she has one, I don’t) and I think I’ve been rolling too fast…I guess I need to suck it up and breathe through the pain!
IT bad for sure! It hurts so good.
I am a runner, I just recently ran my first half marathon, and I have NEVER owned a foam roller. I just started realizing I might need it, but have no idea what kind to get…. This win would be awesome!
i have been thinking about getting a foam roller for my husband. he’s training for an ironman and is constantly complaining about sore muscles.
I’ve never used a Foam Roller and didn’t know the benefits until this post. Def will give a try now tho!
Foam rolling is always a great release but I forget to do it often!
I never thought about using the foam roller on my upper back, thank you for the idea!
I love/hate foam rolling my glutes and IT band, I haven’t tried an inner thigh roll yet but it’s definitely on the to do list now 🙂
I would love a foam roller and your DVD! wheeee! 🙂
I have a foam roller and was just telling my dad that he needs to start foam rolling after his runs. He has run everyday for years and doesn’t own a foam roller lol.
someone recently suggested using a foam roller to work out tightness in my hip- worked like a charm!!!
I could really use a foam roller and that one looks great…and to get to try Soli Beat too?? Big Bonus!
Thank you so much for posting these tips and the video! Very very helpful Gina!
I absolutely swear by foam roling! I started foam rolling after all my long runs and am convinced it is what has kept me injury free (knock on wood). My favorite exercise is foam rolling for the IT Band. This is the BEST for distance runners.
I’ve been meaning to get a foam roller for months and just haven’t pulled the trigger yet. I’ll take this post as a sign that it’s time!
Foam rolling – hurts SO good! I really think it’s crucial to my recovery. And I’d love to try Soli Beat :).
I love/hate foam rolling! I tend to go through phases of doing it but am always so glad when I do it.
Quads & IT band rolling always brings a tear to my eye!
I would love a new foam roller b/c mine is worn out, & I would be even more excited to win Soli beat!
I am a foam rolling devotee! I run around 5 marathons a year and foam rolling consistently keeps me injury free. Thanks for the great tips and tutorial :- )
I love the foam roller (and totally hate it at the same time). I actually have two – one’s just a smooth one from target that’s great for an “easy” foam rolling session, but when I really need a good roll, I break out the Rumble Roller. The bumps are so evil but really target those sweets spots!
Great video and instructions!
I *just* started foam rolling to help with muscle imbalances and post-workout soreness and I’ve been looking for some good videos! I’m still very much in the omghurts phase and I’m looking forward to that easing up.
I have a love hate relationship with the foam roller and need one of my own!
Another great video, so helpful! I love to use the foam roller on my calves, had a crush injury a few years back and it really works my muscles.
I dont foam roll but my IT band has been super wonky lately so I definitely need one!