5 Reasons to Start Foam Rolling

Stretching is not the most fun part of your workout. I KNOW.

Believe me, it’s not the most fun part of being a personal trainer, either.

And those millions of excuses you make to get out of stretching? I KNOW.

I’ve heard them all.

I’ve heard them from people who have never stretched and don’t understand why they should start (read on, you).

I’ve heard them from people who used to stretch but forgot to keep doing it.

I’ve heard them from people who absolutely agree that stretching daily would improve their workouts, but just don’t.

I’ve heard them come out of my own mouth.

I can promise you, stretching, specifically foam rolling, will change your life.

Why Foam Roll

Foam rolling, otherwise known as self-myofasical release or SMR rolling, is a stretching technique that works to break up knots within your muscle to relieve tension. Basically, foam rolling is a massage without the masseuse. If you want to get deeper into the how’s of foam rolling, this is a really good article from the Journal of Strength and Conditioning Research.

5 Reasons to Start Foam Rolling, Today

Improve the Way Your Body Moves

Most of your aches and pains pop up due to repetitive misuse of the muscle, or lack of use at all. Sitting for long hours at a desk, squatting for years with bad form, running mile after mile with without ever working on your stride or foot strike…these repetitive movement patterns cause your muscles to tighten in spots that are not conducive to easy, pain-free movement.

Foam rolling puts pressure on the knots and adhesions in your muscles. That pressure sends a message to your brain, which then signals the muscle to relax. Basically, you’re undoing the knots so your muscles can return to it’s natural length and range of motion.

Reduce Muscle Soreness and Improve Muscle Repair

Foam rolling accelerates muscle repair by improving circulation, which means nutrients and oxygen reach your muscles rapidly and metabolic waste is swept away faster. Foam rolling post-exercise reduces muscle soreness and helps you to recover faster (more about faster recovery with foam rolling from the Journal of Athletic Training).

Alleviate Chronic Pain

Chronic pain, pain that persists for months or longer, can affect the joy you get out of moving in life, not just at the gym. Studies have shown that habitual foam-rolling can help to relieve chronic pain.

The immediate result of foam-rolling, that direct alleviation of pain and soreness, is one thing. But the effect of improved joint and muscle mobility and movement patterns can have an impact on pain in long-term as well.

Increased Flexibility

Flexibility differs from mobility in the sense that the former refers directly to the ability of your soft tissue, aka muscles, to stretch. Rolling out those knots that keep muscles tight smooths out the fascia and lets your muscles and connective tissue move more easily.

Why is this important? Increased flexibility means you will feel less tight and your workouts will improve because you will have better form and be able to get deeper into each exercise.

Warm-Up More Efficiently

Foam rolling should be a part of your pre-workout warm up if you’re at all interested in increased performance, mobility and efficiency. Foam rolling improves circulation, warms up your body temperature, loosens your muscles in a safe way and gives you a moment to mentally prepare for your workout.

How To Get Started Foam Rolling

Great, you’re convinced! Where to start? Here:

Start with a long foam roller. Foam rollers come in different shapes, sizes and materials. Pick a foam roller that is smooth and has some give. Leave the one with “teeth” for another day.

Breath evenly and deeply, as you would if you were stretching traditionally. Relax.

Roll out muscles in long movements, spending at least 30 seconds on a muscle, more if you find a knot. Target muscles that feel exceptionally tight.

Main muscles to focus on: glutes, quads, hamstrings, calves, lats and traps.

Just like with exercising, consistency is key. Get into a habit of foam rolling every day, or at least every day that you work out.

Foam Rolling Tips

Avoid foam rolling bone and joints. That means avoid your knees, hip bones, ankles, elbows, etc. Instead, roll in sections – quads, then glutes, then hamstrings, then calves.

Don’t roll your lower back. There are too many nerves and it could cause your back muscles to spasm. The risk does not warrant the reward.

If it hurts (sharp pain, not hurts so good pain), adjust. Contrary to popular belief, foam rolling shouldn’t be painful. Adjust your positioning slightly if you do feel pain.

Don’t try to roll out an injury. Seek medical treatment.

Foam Rolling Exercises for Specific Aches and Pains

If you are tight from sitting at a desk or in a car all day…

Sitting for long hours causes the hip flexors to tighten which can cause lower back pain, and your quads are rarely fully extended.

Help to improve mobility and lengthen your muscles by foam rolling your quadriceps from the tops of your thighs to just above your knees. Next, place the roller perpendicularly under your left hip and bend your left knee so that your heel is facing the sky. Place your right knee gently on the roller for balance. Twist slightly to the right to reach your hip and roll gently. Switch sides.

If your calves are tight from a long run or walking in heels…

Lengthen them and reduce soreness by foam rolling each calf. You can either roll both calves at the same time or roll each individually (I like to roll calves individually so that I can control the pressure).

If your hips or knees are sore from running…

Help to alleviate that pain by foam rolling your “side quads”/side of your thighs. Rest your body weight on your forearm and use your opposite foot to control the pressure.

*This specific exercise is the only way I was able to alleviate ALL of the pain from my knees as I started working my way up to 8, 9 and 10 mile runs last summer.

If your shoulders are hunched forward from sitting all day…

Your chest and shoulders need to open up. This exercise is less of a roll and more of a lay.

Lie down with the foam roller in the center of your body, lengthwise along your spine. Keep your feet on the ground and spread your arms wide. Relax and breath, simply allowing your chest to open up and your hands and arms to fall towards the ground.

Choosing a Foam Roller

You don’t have to spend a lot of money on a foam roller for it to be effective. Start with a foam roller that has a bit of give to it. Any of the rollers below could work.

I can tell you from personal experience that foam rolling has become an ingrained part of my exercise routine. And yes, I’ve even come to enjoy the few minutes of down time post-workout that rolling and stretching gives me.