FOAM ROLLING: APPLYING THE TECHNIQUE OF SELF-MYOFASCIAL RELEASE
Foam rolling is a self-myofascial release (SMR) stretching technique that has been embraced throughout the fitness industry. This effective and simple-to-do technique delivers positive, feel good results. Foam rollers have become easily accessible, either shared at the gym or found in almost any sporting goods aisle to bring home for a minimal investment.
Foam Rollers are also one of the go-to pieces of equipment for a Corrective Exercise Specialist or a Mobility and Flexibility Coach.
Using the foam roller can deliver improvements in flexibility, muscle recovery, movement efficiency, inhibiting overactive muscles, and pain reduction with just minutes of application.
THE BENEFITS OF MYOFASCIAL RELEASE
SMR benefits include:
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
Provide optimal length-tension relationships
Decrease the overall effects of stress on the human movement system
Should You Start with a Soft Foam Roller?
You’ll find that some foam rollers have a bit of give in them. They’re soft, but your muscles can get a good release with them. Beginners should start with a softer foam roller. If you’ve never done any type of massage or self-release work, you’ll want to start off with a softer foam roller and then work your way up.
Your muscles are likely to be tight and very sensitive. A high-density foam roller will probably be too much to tolerate at first.
For people with more experience with foam rollers, you can use a higher density foam roller. These will be more durable than the softer rollers.
If you’re buying a foam roller online, it can be hard to tell if a foam roller is dense or soft. Usually, colors can give you the answer you’re looking for. Black tends to be high-density while blue is softer and white is softest.
This will vary by brand or manufacturer, but this can give you a good guideline.
How to Use a Foam Roller
Start by deciding which muscles you want to target with your foam roller. In this instance, let’s start with your calf, for example.
What you’ll do is sit on the ground with your legs straight. Position your lower leg on top of the foam roller. You’ll want to roll about 2 to 6 inches until you find a tender spot. That’s a trigger point that can use some loosening.
You can hold those spots or roll very slowly for 30 to 60 seconds, depending on your comfort level. At first, you may only be able to tolerate 15 seconds. Go as long as feels comfortable.
When you foam roll, you want to avoid rolling joints and bones, especially directly on your lower back.
Your body takes a regular beating whether you’re a professional athlete or a professional couch surfer. You’re likely to suffer from muscular issues and imbalances that can throw your body out of alignment.
Foam rolling can help you relieve some of that pressure and get your body ready to take on your next workout.
For more information contact us, or sign up for the app where we can set you up with foam rolling tutorials and guidance.
