How to Work with a Foam Roller
Think what it would be like to be able to afford a sports massage after every workout. Wouldn’t that be amazing? Well, when you’ve got a foam roller, that is exactly what you can get, and you don’t even have to pay a professional for the privilege. In this article, we provide a quick heads up on how to work with a foam roller.
What is a Foam Roller?
A foam roller is a cylindrical device that is usually about 18 inches long and made of a hardy form of plastic. It often features raised nodules or other patterns on its outer surface. It is used as a self massage device to allow you to apply self myofascial release (SMR) in order to bring relief to specific pain points and to help with your recovery after a workout.
Getting the Most Out of Your Foam Roller
A foam roller is a lightweight, compact tool that you can easily throw into your gym bag. That means that you can use it in the warm up/warm down area of your gym straight after your workout or, if you prefer, wait until you get home. Either way, make sure that you have an open space that allows you complete freedom of movement.
If you have a specific pain point, position your body so that it is on top of the roller at that point. Then gently roll your body up and down on the foam roller. You can either position the roller perpendicular or parallel to your body, depending on the muscles that you are targeting.
When you are rolling on the foam roller as a general post workout warm down, you want to get as much movement as you can up and down the length of the muscle. When it comes to a specific pain point, smaller focus up-and-down movements are best. Adjust the amount of pressure that you applying to the muscle by the degree to which you are pushing down on the foam roller.
Here are four specific foam rolling moves to target some of the major muscle groups of your body:
The Quadriceps
Get down on the floor as if you were about to do the Plank exercise. Put the foam roller underneath your thighs at the midpoint. The roller should be perpendicular to your body. Rest your forearms on the ground just above your head. Now roll up and down on the foam roller in a natural, smooth motion. As you get used to this amount of pressure, you might like to try experimenting with more pressure by bending at the knees as you roll up and down.
Lower Back
Lie on the ground with your knees bent and the foam roller positioned horizontally under your lower back. Your glutes, head and feet should all be on the floor, with your arms by your sides. Starting from the shoulders, roll up and down your lower to mid back.
Butt and Hips
Get down on the floor, resting on one side of your body. That side’s elbow should be supporting you on the ground. Your feet should be stacked on one another with straight legs. Now place the foam roller directly under the side of your butt that is closest to the floor. Push down to put pressure on the roller. Now move back and forward in a rocking motion to target the glute muscles. Repeat this on the other side
Calf Muscles
Sit out on the floor with your legs out in front of you. Position the roller under your left midcalf so that it is perpendicular to your leg. Have your arms resting behind you to carry your body weight. Now roll up and down the foam roller along the entire length of your calf muscle. If you want to add more downward pressure, you can place your other calf on top and push down with it.
Key Points
Continue each roll for 20 to 30 seconds and then switch to the other limb.
Always try to roll through the entire length of the muscle.
Control the amount of pressure being applied by the downward force of your body.
Drink water during and around your session.
