Foam Rolling: The Basics

Foam rolling is a common warm-up and cool-down that is often used for mobility and recovery, although it does not replace stretching. In fact, it is best used in combination with stretching as it warms up the muscles and makes them more pliable which leads to a deeper stretch. It has been shown to be particularly helpful for IT band syndrome, patellofemoral pain syndrome (runner’s knee), shin splints, lower-back pain, infrapatellar tendinitis (jumper’s knee), blood flow, overall soreness, joint range of motion. This is because foam rolling does a variety of things for your body which include: increasing blood flow, improving range of motion, restoring muscle-length balance across joints, increasing circulation and blood flow for a faster recovery, breaking up scar tissue and contusions, relieving pain, soreness, stiffness, and increasing flexibility which leads to lengthened muscles and a higher power threshold.

When foam rolling use your body weight to slowly roll areas of your body on the roller for about 30-60 seconds, staying away from bones and joints. It is also important to avoid directly rolling the lower back and to instead roll the muscles around it. The IT band is another area to avoid and instead aid through rolling the related muscles. An area that is often overlooked but can be very helpful to roll is the stomach. Rolling from just below the ribs to just above the belt line can help to decompress the midsection and improve posture. For the first few sessions start with 5-10 seconds and have at least one day of rest in between foam rolling sessions. It is advisable to start with a softer foam roller and work your way up to a denser one. Different areas of the body will require different amounts of pressure. It is important to continuously check in with your body to find the right pressure for that area, the ideal amount should cause mild discomfort.

Sources:

https://www.acefitness.org/education-and-resources/lifestyle/blog/5624/foam-rolling-101/ https://www.shape.com/fitness/tips/common-foam-rolling-mistakes-how-foam-roll-correctly https://www.wellandgood.com/foam-rolling-stomach/