Foam Rolling 101

The humble foam roller is a simple tool that’s designed to effectively loosen your muscles and reduce the buildup of knots or adhesions that may otherwise lead to pain. Curious to know how this handy recovery tool made its way into our gym bags and our hearts? Explore the benefits of foam rolling and discover how to use your foam roller to boost flexibility and eliminate tension in minutes.

Why You Should Foam Roll

Repetitive movements, sudden injuries, or overcompensation for weak muscle groups can lead to adhesions in the fascial tissue around your muscles. These adhesions are typically made of scar tissue, building up around the affected muscles and leaving them feeling tight and stiff.  If left unresolved, these adhesions can lead to muscle strains or tears by shortening the muscles and reducing mobility.

To avoid these painful injuries and eliminate the stress on your muscles, you can use a foam roller to smooth out the adhesions as they develop. Not only can a foam roller help you loosen up tight, shortened muscles, but can also help your body relax and alleviate tension. After just a couple minutes spent foam rolling, your muscles will not only feel better but will also experience a greater range of motion.

When To Foam Roll

A daily foam rolling ritual can help keep your body flexible and pain free. You can work it into your morning routine as you get ready to start your day or add it to your fitness routine to cool down after a tough workout. You can also try a quick foam rolling session before bed to smooth out any kinks or adhesions that may have built up during the day.

However, it is possible to do too much foam rolling too often. Ideally, you’ll want to spend no longer than two minutes foam rolling on any one area. Putting sustained pressure on a muscle group for more than a couple minutes can do more harm than good to your muscles and may even worsen your pain. You’ll also want to avoid rolling directly over any joints or bones.

How To Foam Roll

You can use a foam roller to target various muscle groups in the body. Because of their size, larger muscle groups are likely to gain the most benefit from using a foam roller. The foam roller can be especially helpful for releasing upper body muscles like the upper back and lats, and lower body muscles like quads and glutes.

*Disclaimer: Always consult with your doctor before starting any exercise program. If you experience any numbness, tingling, or reproduction of your symptoms, please contact your doctor.

Foam Rolling Demo: Upper Body