With frequent training or injury, our muscles and fascia can become tight, damaged, and develop knots and adhesions. This can lead to altered movement patterns, soft tissue fatigue, increased risk in injury and even a decrease in performance.
So, how can you help prevent injury, promote recovery, enhance performance and ultimately get to your goal even faster?
Enter the foam roller.
The foam roller is a great strategy to promote regeneration and recovery, and it works as a way of self myofascial release. The foam roller uses compression of the muscle to stimulate blood flow to the area, relax the nerves, release knots and adhesions, and to loosen, regenerate, and promote recovery of the muscle!
So, how do you do it?
With the foam roller you roll back and forth across a targeted muscle, searching for any tender areas or trigger points along the way. Go slowly, and focus on those tender areas. Generally, it is recommended that foam rolling be done at the end of your workout, for about 5-10 minutes. Foam rolling can be hard work and uncomfortable at times but you will feel better when you’re finished!
Foam Rolling for your ITB:
Place the foam roller on the outer aspect of your leg
Cross your other leg over and hold your body up
Slowly roll up and down on the foam roller along the length of your ITB (side of leg from your knee to hip)
Foam Rolling for your Quads:
Lay on the foam roller such that it is across the front of your thighs
Support your torso with your arms/elbows in a plank
Slowly move your body such that the foam roller is rolling along the front of your thighs (from the top of your knees to your hips)
Foam Rolling for your Hamstrings (double leg):
Lay on the foam roller such that it is across the back of your thighs
Support your torso with your arms
Slowly move your body so that the foam roller rolls along the back of your thighs (from the back of your knees to your lower buttocks)
Foam Rolling for your Glutes (buttocks)
Place the foam roller on the meaty aspect of one but cheek and assume the figure 4/pretzel position in the pic (note: slight lean to same side
Support your torso with your ar
Slowly move your body so that the foam roller moves back and forth over your buttock
Foam Rolling for your Adductors:
Lay on foam roller such that it is on the inside of your upper thigh
Support your torso with your arms/elbows in a plank position
Slowly move your body so that the foam roller moves along the inside of your thigh (between your knee and groin)
Foam Rolling for your Lats:
Lay on the foam roller such that it is on the back aspect of your arm pit
Extend the same arm over head
Slowly move your upper torso so that the foam roller moves along the back aspect of your arm pit and upper torso
Foam Rolling for your Flank:
Lay on the foam roller such that it is along the space between your lowest rib and the top of your hip
Support your trunk with your arm
Slowly move your torso so that the foam roller moves along the side of your body (you may also rotate back to target your back muscles)
Lacrosse Ball Rolling for your rhomboids/middle lats:
Lay on a ball that is positioned on the muscles between your shoulder blade and your spine
Slowly make large arm circles using arm on the same side as the ball
Reposition the ball anywhere along the length of your spine (on the meaty aspect between your spine and shoulder blade) and repeat arm circles