How can foam rolling benefit you?

Foam rolling has become very popular over the years in the fitness industry. Foam rollers can be a useful tool for athletes and non-athletes alike. It can be a great recovery tool, and a new alternative to old fashioned stretching.

What exactly is a foam roller?

Simply put, it is a foam “log” you can roll over your muscles. Foam rolling can be used all over the body, some points more painful than others.

What are the benefits of foam rolling?

• Improved circulation
• Increased blood flow
• Releases muscle tightness
• Breaks down knots in your muscles
• Reduces pain

How do I use this thing?

The foam roller can be used all over the body. The most popular regions to roll out are the upper back, the IT Band, Quads, and Hamstrings. Each muscle should be rolled for at least 30 seconds, however, you may want to do less for the IT Band (it will be painful)!

When using the foam roller you may hear “popping”, that is normal!

Upper Back:

Place the foam roller so that it is perpendicular to your body, and lay the bottom of your shoulder blades on the roller. Lift your hips off the ground, and place your hands behind your head. Now, roll your upper back up and down on the foam roller.

IT Band:

While lying on your side, place the foam roller under your hip, and bend your top leg and place it in front of your leg that is down. Start rolling up and down the hip. The IT Band is usually the most painful to foam roll, so don’t feel like you need to roll a long time. This is one that you will need to work your way up.

Quads:

In a plank position, place the foam roller under the top of your thigh. Next, pick your feet off the ground and roll your legs back and forth on the roller.

Hamstrings:

Sit on the foam roller, with your legs straight out and your hands behind you. Roll your hamstrings back and forth on the foam roller.

I’m not an athlete, will it be useful for me?

YES! Foam rolling can be a great daily activity for everyone to use. Many people who have problems with their IT Band, will be best friends with their foam roller. Another great exercise, for those hovered over a computer, is to foam roll the upper back (my favorite!!).

Where can I find one/what should I look for?

Foam rollers can be found many places. If you prefer to online shop, that is fine too!

When picking out your foam roller, you will want to look into the firmness. Some foam rollers are more firm than others, you may see some that have ridges on it. If this is your first time using a foam roller, I would stick with a simple smooth roller. The more firm the roller, the better.

I recommend that everyone should own a foam roller. You will notice the benefits immediately, and a decrease in overall daily muscle pain.  Many of us don’t like to take the extra time and perform stretches, using a foam roller is a great way to replace those stretches. I like to tell people, it’s like having your own personal massage therapist at home!