Foam rolling is an equally essential practice to incorporate alongside stretching, particularly after working out, in order to aid your body in relieving tension, preventing excessive muscle soreness, and enhancing your flexibility. It is possible that you are already familiar with tools such as the Hyperice or Renpho massage guns.
Foam rollers, which are cylinder-shaped and made of foam, can be utilized before or after a workout to exert specific pressure on your muscles. Implementing foam rollers can effectively impact recovery and enhance flexibility.
According to previous reports from Shape, research also indicates that foam rollers can accelerate recovery and improve overall muscle performance. Hannah Corbin, a Peloton instructor specializing in foam rolling classes, suggests that individuals who lead an active lifestyle and engage in regular workouts should also incorporate regular foam rolling into their routine.
Foam Rolling
According to Elizabeth C. Gardner, M.D., orthopedic sports medicine surgeon and associate professor of clinical orthopedics at Yale School of Medicine, foam rolling essentially involves rolling a certain body area on a firm foam roller to apply a deep, diffused pressure to the underlying muscle and fascia. To clarify, fascia refers to the connective tissue that surrounds your bones, muscles, and joints, and can become tight and limit your range of motion, as previously stated by Shape.
Top Foam Rolling Exercises
According to NASM, foam rolling should be prioritized as the initial stage of your warm-up, preceding both static and dynamic stretching. Furthermore, NASM suggests that foam roller exercises can also be incorporated into your cool down routine following a workout.
Foam rolling can aid in increasing blood flow to the muscles in two scenarios. Prior to a workout, enhanced blood flow assists in delivering a greater supply of oxygenated blood to the working muscles. Subsequently, following a workout, increased blood flow facilitates the transportation of metabolic waste (such as lactic acid, responsible for soreness) away from the muscles and towards the kidneys, where it can be eliminated from the body.
1. Calves
First, position the foam roller in a perpendicular manner to your legs. Next, place your right calf on top of the foam roller. To increase pressure, cross your left ankle over your right ankle. Proceed to roll your right calf towards both the left and right sides until you locate a sensitive area. Maintain this position for a duration of 30 to 90 seconds.
Move the foam roller higher on your right calf by rolling it up slightly and then repeat the process.
2. Upper Back (thoracic spine)
To perform this step by step, position the foam roller across the spine, then lie down with your upper back resting on the roller. Lastly, cross your arms either over the front upper body or place them at the back of your head.
To perform this exercise, start by bending your knees and placing your feet on the ground. Then, raise your torso up and gradually lower your back and head towards the floor, causing a slight arch in your upper back. Afterwards, gently roll from the left side to the right side until you locate a sensitive area. Stay in that position for a duration of 30 to 90 seconds.
3. Hamstrings
Begin by positioning yourself with your right leg placed upon the foam roller, while simultaneously bending your left knee and placing your hands behind you on the floor. Proceed to roll the foam roller up and down from your knee to right below your right buttock. After completing this movement, switch legs.
Sarah Kostyukovsky, a physical therapist at Physio Logic in New York City, explains that if you foam roll your hamstrings, it can loosen up your upper leg, improve hip mobility, reduce stress on your lower back, and enhance sports performance. The hamstrings consist of three muscles that all connect to the pelvis.
If you spend all day sitting at a desk, it is necessary to stretch your tight hamstrings when you return home. In addition, rolling this area can help reduce muscle soreness after a strenuous leg workout.
4. Quads
Start by lying on the floor with your face down, and then position the foam roller underneath your hips. Proceed to roll the roller up and down, starting from your hips and moving towards your knees.
According to Kostyukovsky, your quads are a densely packed muscle group consisting of multiple layers of muscles. They are particularly dominant in individuals who engage in activities such as running and cycling. Kostyukovsky explains that there are four quadriceps muscles which are all connected to the knee cap. Rolling a foam roller over this area can enhance knee flexibility, thereby reducing strain on the knee cap. Additionally, foam rolling can help alleviate tension in the upper leg and enhance hip mobility.
To improve mobility, target the quads before a workout, or to decrease soreness, target them afterward.
5. Outer Thighs
Begin by positioning your body on the right side, ensuring that the foam roller is located beneath the right hip and the right hand is placed under the right elbow. Maintain balance by engaging the abdominal and gluteal muscles. Proceed to gradually roll down from the right hip to the right knee using the right arm. Afterwards, switch sides and repeat the same action.
Lie on left side, placing the foam roller perpendicular to and just below left hip with left knee bent and left shin and foot on the floor. Right leg extends long with right foot on the ground. Roll forward and backward on left tensor fascia latae until you find a tender area. Hold there between 30 and 90 seconds.
Gradually move the foam roller downwards on the left hip, then repeat the process.
Kostyukovsky explains that women usually have tighter outer thighs compared to men, which is due to their wider pelvic brim. Rolling the outer thighs is especially beneficial for women because it helps alleviate this tightness. This exercise specifically focuses on the iliotibial band (ITB), a long band of connective tissue that extends from the outer hip to the outer knee. By foam rolling this area, you can reduce the strain on your hip and/or knee.
Improving the soft tissue mobility of the outer thigh can be achieved by trying this exercise before a workout.
6. Shoulders and Sides
Start by positioning your body on the right side, placing a foam roller under the right side of your chest. Extend your right arm out on the floor away from your torso, keep your right leg straight on the ground, and prop your left leg in front of your body with a bent knee. Slightly rotate your back so that your right lower shoulder muscle is in contact with the foam roller. Gradually roll the foam roller a few inches closer to your legs, then a few inches closer to your head. Afterward, switch sides.
Kostyukovsky explains that applying deep, sustained pressure to trigger points or muscle knots can alleviate muscle tightness and reduce sensitivity. This is particularly relevant for individuals who tend to hold their stress in the upper back and shoulder region.
By exerting your body weight on the foam roller, you can apply deep pressure on the muscles and soft tissue, resulting in reduced muscle tension and the elimination of stubborn trigger points.
You will feel great at literally any time of day, especially when feeling stressed.
7. Butt
First, position yourself on the foam roller. Then, cross your right leg over your left knee and tilt your body towards your left hip. Use your left hand to provide support and stability. Gradually move your body across your left buttock. Afterwards, switch sides and repeat the same sequence.
Kostyukovsky explains that your glutes, which are the largest muscle group in your body with multiple fascial layers, can be challenging for many people to activate. She suggests that foam rolling can be beneficial for enhancing hip range of motion and improving fascial mobility.
Foam rolling could potentially aid with muscle activation of the gluteals, which are essential for activities such as stair climbing and running, by enhancing blood flow and fascial gliding of the butt muscles.
Benefits of Foam Rolling
Foam rolling offers various benefits, including the alleviation of muscle pain, enhancement of flexibility and mobility, and improvement of posture.
Eases muscle pain and prevents soreness
Research has demonstrated that engaging in foam rolling immediately after physical activity can be beneficial in the prevention and treatment of muscle soreness. In a particular study, assessments of pain experienced immediately following exercise, as well as at intervals of 24 and 48 hours, indicated a reduction in the severity of delayed-onset muscle soreness (i.e., the discomfort felt in the day or two following a strenuous workout).
Whether you have recently finished your first workout in weeks, attempted a new group fitness class, or achieved a personal record in the deadlift, incorporating foam rolling into your routine afterwards can aid in preventing potential muscle soreness.
Improves flexibility and mobility
According to Peloton instructor Hannah Corbin, foam rolling is not only effective for relieving tight muscles but it also offers additional benefits. She teaches foam rolling classes on the platform.
By increasing range of motion and correcting muscle imbalances caused by repetitive or dysfunctional movements, engaging in rolling can also contribute to enhancing athletic performance. Research supports this notion as well, as one meta-analysis discovered that foam-rolling training had a moderate positive impact on increasing range of motion in the experimental group in comparison to the control group.
NASM states that stress, poor posture, repetitive movements, or injury are the causes of muscle imbalances, which can be corrected by using foam rolling.
Improves posture
As previously reported by Shape, a 2019 national survey found that 47 percent of individuals expressed worry about the impact of their posture on their health.
According to Shape, Franco Calabrese, P.T., D.P.T., clinical director at React Physical Therapy, has stated that poor posture can result in weakened muscles and overused muscles, which can lead to muscle imbalances.
Dr. Gardner says that regularly foam rolling, especially targeting the back, legs, and chest, is beneficial for improving posture as it reduces muscle tension that can contribute to poor posture.
