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 never used a foam roller because I wasn’t exactly sure how to use one. Now that I’ve seen your video, I definately think I need to try one. I love working out, but my body doesn’t always feel as good as it should. I have a lot of lower back pain do to tight hip flexors.
The foam roller saved my life during marathon training. It was amazing 🙂 Now that the Chicago marathon is over and done with, I can get back to other things I enjoy besides running…like dancing 🙂 I went to my first zumba class on Monday since I started training for the marathon. I forgot how much I loved it!!!
I’m not a foam roller, mostly because I haven’t known how to do it correctly (until now :)). My calves always seem to need attention, so that’s probably where I’ll start.
I’m definitely very sporadic when it comes to foam rolling… I don’t do it near as much as I should!
I’ve never tried foam rolling, although I probably should! I think my calves could probably use it right now…
I’m training for my second half marathon with high hopes of breaking that 2 hour mark, but lately I have been noticing that my hamm’s are super tight. I think foam rolling might just be the perfect solution, even if I am terrified of it, ha! And Soli Beat would be awesome for my x-training days!
Foam rolling hurts so good. I’d love to own one of my own and try soli beat!!!
I use my foam roller for my PT and would love a “bumpy” one!
I use the foam roller on my IT band. I would love to try the bumpy one!
I would love a foam roller as I just started to use one after years of tight hips from dancing. And I would love to try Soli Beat!
I am not currently a foam roller, but after this post I am interested!
I love foam rolling, but have never known exactly why it was so beneficial – thanks for the lesson! 🙂
I NEED to start foam rolling consistently, but was never really sure how to do it. Thanks for the post! I’m going to try it out again. 🙂
I’ve been wanting to buy a foam roller for ages, but I keep putting it off in favor of shoes and lip glosses, oops. My hips are usually super tight so I’d love to win one!
I have yet to use a foam roller. But i would LOVE one to try!
Awesome video! I’m just learning more and more about foam rolling. I’m loving it. I always like mixing it up. Nice to have new ways to keep stretching exciting as well. I would love love love to try your soli beat DVD! I’ve read so many great reviews. I love mixing dance into my workout routine but lately the classes have interfered with my teaching schedule so a DVD option would be perfect!
Hi! I would love a foam roller! I am really trying to stretch more after workouts and a foam roller would great especially for my quads and thighs! I would also love to try Soli Beat!
I keep saying I need to get a foam roller! My calves are often tight from running; I’m sure a foam roller would help.
Thanks for the foam rolling info! Everyone I know who uses a foam roller consistently says it is the greatest.
I love/hate my foam roller, but I credit her with me dragging my butt up the mountain for the Imogene Pass Trail Run.
I’ve been wanting to try foam rolling since I first started reading your blog. Would love to win one and your DVD, so my daughter and I can get some new dance moves. 🙂
i wish i had a “nice” foam roller like yours. Mine is SO HARD. It hurts to just touch that thing. I wish I knew of a way to break it in so it can be just a little less hard.
Hi Gina! I am not a foam roller, but I would love to have my own so I can learn all about it! I would also love a copy of Soli Beat!!
I have been wanting to try foam rolling, but I didn’t really know how to do it properly. Thanks for the tips!
I would love, love, love to win a foam roller & your DVD! Been really wanting both! I just took up running last month & was thinking I could/should really use a foam roller.
Thanks for the tips!! Can’t wait to try foam rolling!
I foam rolled after the first half marathon I ever ran and I definitely think it helped in my recovery process. Now I’m about to run my first ever marathon and I still don’t own one…keep meaning to change that!
I just added hiit and plyometrics back to my routine after taking a 8 month hiatus to focus on yoga and changing my aggressive, perfectionist workouts to gentler, accepting workouts so that I only push myself a little… not until I want to cry… or throw up… or die.
And I am SORE! I don’t have a foam roller, so I’d LOVE to get one to try it out. I don’t have the money to spend on extra equipment. *I’ve been doing yoga for almost a year and still don’t have a yoga mat :/
Plus, I’d love to try your Soli Beat DVD. I love dance inspired workouts, and I’d love to give yours a try.
Thank!
I love using a foam roller! Haven’t used the spiky one that you have though. That just looks sadistic!
I honestly could not survive without my gym’s foam roller!
Thanks for the video and pictures– I keep reading about foam rollers, but have never really known how people use them! Now I just need to get one. 🙂
I love foam rolling! Thanks for an awesome giveaway!
When you mentioned seeing men at the gym cry, I laughed because the first time I foam rolled my quads I too was in the gym and just kept repeating “omg ow” under my breath and I started to tear a bit lol. Since then I’ve changed gyms and my current doesn’t have foam rollers available so I’ve been meaning to get one! Then I could wince in the privacy of my own home : )
I love foam rolling. It hurts so good! I think my favorite is the IT band–it’s a lot of “fun” haha
Thanks Gina for a great give-away. I have always wanted to try foam roller but to be honest, never knew how.
I gave my foam roller to my son and he has a love/hate relationship with it! I need another one but haven’t gotten around to getting it yet. My first comment but I love reading your blog!
yay i would LOVE to win a foam roller- and of course your dvd 🙂 my gym has foam rollers so that’s the only time i use one- but i’d love to be able to start using one at home too! thanks so much!
i’ve been meaning to buy a foam roller for ages — i always feel so much better post-run if i use the one in my gym! i was always kind of unsure what i was doing, though…haha — so thanks for the tips! will definitely use them tonight after speedwork.
Great post on foam rolling! The foam roller is a life saver for my for my knee injuries because my quads and it band are very tight. I moved recently and lost my foam roller in the move. Would love to win one!!
I wonder if foam rolling would help with sciatic pain?
Random question… where did you get the wooden plant stand/end table that’s holding your photographs in these pics? I got one exactly like that off craigslist last year, and have been trying to find a matching one ever since! Thanks!!
Yay for foam rolling!
I have a love/hate relationship with the foam roller- it can be soooo painful but so good at the same time. If I was doing a video of me doing it it would be full of a bunch of pained faces! Great post!
Glad I found this post! Just started insanity and my calves are super tight so I will try some of these tips tonight 🙂
I love foam rolling my IT band!!
Haven’t foam rolled but I want to, just can’t seem to get myself by a foam roller.
Great post! I’ve always wanted to try foam rolling, and see folks do it at the gym quite a bit. But I’m scared/intimidated to try it!
Great post! I have yet to try foam rolling… mainly because I am a whimp and hear it is painful sometimes. I’ve always wanted to try it though… this post gives me more motivation now!!
Thanks 🙂
Thanks for the giveaway! I’d love to be able to foam roll at home, rather than enjoying the pain in public at the gym!
Been trying to make myself foam roll! I would love to have one at home so I could zone out on my “trashy”tv while I roll away