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 love the foam roller for my IT bands…They get so tight!
Great video. I never knew quite what to do with the foam roller, though it’s always recommended to me when I get hip pain from running. After the hip pain I got from the half marathon I ran last weekend, I could really use a foam roller!
I have always wanted to try foam rolling! I don’t really run long distances, but I feel like it would definitely help!
I love foam rolling, especially when I’m training for a race. My favorite is rolling out my glutes!
I had to leave a lot of my ‘gear’ behind with our move to NYC, I NEED to acquire a foam roller ASAP.
Great post Gina! I’d love to foam roll. You make it look so easy.
I attend crossfit classes and we foam roll at the beginning and end of every class. Its the best!
I haven’t foam rolled but my yogi roommmate has declared that we need one for the apartment! 🙂
I love to foam roll at the gym…but I never really knew hot to get my inner thighs! Thanks for the video 🙂
My friend who is a PT keeps trying to get me into foam rolling, especially since I’m always complaining about sore muscles. I think I’m intimidated by it, although seeing videos like yours might help!
I’ve never foam rolled before. I would have assumed it was something easy and comforting, not what you’ve portrayed. Thanks for the help! I’ve been learning in one of my strengh classes lately about working on range of motion and I can see this is a benefit to that.
I foam roll for my IT band but I really should do it for other areas, like my upper back as well!
I have never tried it but it seems like I need it 🙂
I have never used a foam roller but have always wanted to try one!
Awesome! I was just telling my husband how much we need to invest in a roller, he has a bad back and I’m training for my first half marathon. I had no idea all these cool moves you can do on it and can’t wait to try them out, thanks for the tips.
I’ve never used a foam roller before but would like to try. It is a bit intimidating though!
I’ve never foam rolled but I really should! I have some tight spots on my hips that I can feel when I run!
Never tried foam rolling but … this post may be what pushes me over the edge!
I haven’t trie foam rolling yet but I’m so curious! I think it would feel great haha!
If the give-away is open worldwide, I would like to compete!
They do hurt! But after a roll, I feel looser for sure. I need to do it more consistently and this post is they way to push me in that direction.
Thank you for this post!! I’ve been wanting to learn more about foam rolling since i’ve been reading about it on your blog!!
I NEED to start foam rolling! I’ve started running and since I’m 3 months post-partum I need some serious foam rolling, stretching and maybe a massage 🙂
Like everyone else, it’s a love/hate relationship. It hurts so good! I like using it on my sore legs after a heavy leg work out.
I absolutely LOVE rolling out my back and shoulders– it’s the best (and way cheaper than a massage)!
I don’t foam roll, but I really should start
I definitely need a foam roller for home!
I would love to win the foam roller and give it a try!
Love/hate the foam roller! It is definitely a life saver after crossfit!
I love my foam roller! My favorite move is the IT band. I convinced my Mom to foam roll once and she about cried. My Dad refused to try it altogether…men 😉
I love (and hate) foam rolling my hamstrings – they’re always tight!
I’ve been known to drop mad $$$$ on “deep tissue” massages, even though they feel like torture hahaha. I definitely need to start doing this at home to help my pocketbook!
i have a foam roller! I bought it to help stretch my calves, but I always wonder “am I doing this right?” lol. thank you for the video! this helps, I really want to try foam rolling my upper back!
Awesome post! I have a stick but it just doesn’t seems to work things out like I need. Winning the foam roller would be the best early Christmas present!!
I need to get a foam roller looks fun!
I’ve never tried a foam roller but have always wanted to! Thanks for the video!
Thank you for posting a video! It is much easier seeing it done. I have The Stick and haven’t been a big fan but I am anxious to try the foam roller.
Foam rolling my IT band is soo necessary. Hurts so good!
I’ve always wanted to try a foam roller! I get knee pain sometimes after long runs and I bet this would help 🙂
I have scoliosis and LOVE rolling my upper back and hips. I also align it with my spine (neck to tailbone with a longer roller) and move my arms around to get my shoulder blades stretched. Ahhh. I crave my foam roller when I’m tight!
Use a foam roller at the gym! would love to have my own for workouts at home 🙂
Your site is the first I’ve heard of foam rolling but I can’t wait to try it
Love to hate the foam roller. I need to remember to use it more often!
I hope I win, I have some tight muscles that need some work
I started foam rolling when I kept having knee issues when running. It is amazing how much it can help!
I love to foam roll. It’s totally helped my IT band!
Great video! Looking forward to giving foam rolling a try soon!
I have never tried this but now I want to so badly! Gotta get one!!!
I foam roll at least four-five times a week. I definitely have the same love/hate relationship about it, it keeps me limber and prevents me from injuries but DAMN does it hurt sometimes!
I love to foam roll my back (that’s probably my “favorite” thing to foam roll), between lifting, working and emotional stress from school I feel like I carry so much tension and so many knots in my back, and I know the back connects a lot of the big important muscles so I try to take extra good care of it.
My second favorite thing to foam roll is my butt and hip flexors, I have terrible hips so I know if I’m doing a lot of cardio that day I better foam roll them for extra long to make sure I don’t injury them running.
Sometimes I go to the gym just to foam roll, once a week I try to do a full 30 minutes of foam rolling in addition to my 10-15 minutes sessions throughout the week.
Foam rolling has really helped me heal from a knee and hamstring injury that occurred over the summer from overuse (and stepping into a sneaky hole in a yard… Yeah I felt like an idiot). My favorite rol is the IT one because it hurts so good! I can get in the habit of neglecting my legs (I’m living proof that it leads to injury), foam rolling has helped me make them a priority.
I love foam rolling! So beneficial. Even though my IT bands think otherwise. I would love to win a copy of Soli Beat AND the foam roll too!