Foam Rolling 101

Foam rolling has begun to pick up popularity over the last few years with more athletes and fitness gurus singing their praises via blogs, social media and word of mouth. They’re popping up all over the place, but you may still not fully understand what all the fuss is about. Well we’re here to break it down for you!

Why You Should Foam Roll

Foam rolling breaks down kinks you may have in your body. These kinks are usually comprised of scar tissue or adhesions on the muscle fibers and fascia. There are many factors that can contribute to the buildup of these adhesions. Repetitive movements, sudden injuries, or overcompensation for weak muscle groups are all possible triggers.
These adhesions that form make your muscles feel tight and limit your range of motion. If left unresolved, the muscles will become increasingly stressed, and, over time, this tightness may trigger a muscle strain or tear.
To avoid these painful injuries and eliminate the stress on your muscles, you can use a foam roller to smooth out the adhesions. By using your body weight to roll over these tight areas, your muscle fibers will slowly release and lengthen. This length and flexibility allows your muscles to not only have a greater range of motion, but they can also endure greater tasks which helps prevent future injuries.

When to Foam Roll

Foam rolling on a daily basis is the best way to keep your body pain free and limber. You can work it into your morning routine as you get ready to start your day. This will warm up your muscles so your stiffness melts away. You can also incorporate foam rolling into your fitness routine.
Using a foam roller for a few minutes before you start your cardio or weightlifting regimen gets blood flowing to your muscles. This loosens them up so that when you put stress on various muscle groups during your workout, they are ready to take on the load and are less likely to snap under pressure.

How to Foam Roll

There are countless ways to use a foam roller to target muscle groups. You can view our Mobility Monday videos for instructions on how to use the foam roller and other mobility tools to increase your flexibility, relieve pain, prevent future injuries, and increase your range of motion.
If pain or stiffness has been keeping you from your favorite activities or workouts, find an Airrosti provider near you to start your personalized treatment plan. Our providers pinpoint the root of your pain and develop a custom treatment plan and at-home recovery program to eliminate your pain quickly and efficiently.

Read our Medical Disclaimer here.

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