More and more people have become aware of the benefits of using a foam roller so I thought I'd put together a quick guide on how to use them to properly. There are loads of great examples on YouTube showing how to actually use a foam roller to target specific muscles in the body. Here is a good example:
Whilst they are very good, it is worth knowing a little bit more than just how to roll on certain areas. Let me explain...foam rolling is all about targetting the myofascial tissue which effectively renders it a massage. Doing this is great as it's where tension builds up and soft tissue is often responsible for imbalances in posture / tightness and soreness. However, doing it in or around exercise can be dangerous without putting a few key elements into how you do it. When you foam roll a specific muscle, done properly will switch the muscle off so it stands to reason that switching a key muscle off prior to an exercise that requires that muscle could be risky.
Here is a simple structure for when foam rolling during or around exercise:
Whilst they are very good, it is worth knowing a little bit more than just how to roll on certain areas. Let me explain...foam rolling is all about targetting the myofascial tissue which effectively renders it a massage. Doing this is great as it's where tension builds up and soft tissue is often responsible for imbalances in posture / tightness and soreness. However, doing it in or around exercise can be dangerous without putting a few key elements into how you do it. When you foam roll a specific muscle, done properly will switch the muscle off so it stands to reason that switching a key muscle off prior to an exercise that requires that muscle could be risky.
Here is a simple structure for when foam rolling during or around exercise:
- Isolate - Target the specific muscle / muscle group that you're looking to roll and then work across the entire muscle length focussing on areas of greatest soreness
- Inhibit - Work between 45-90 seconds on that area to switch the muscle off and release the tension
- Activate - Reactivate that muscle by dynamic movements aimed to directly switch back on the muscle working through full range
- Integrate - Now integrate the muscle into bigger movement patterns that use the targetted muscle again focussing on full range and good form.
That's great! I need to use a foam roller to help sort out my hamstrings
ReplyDeleteThe foam roller is very painful! When does it get easier?!
ReplyDeleteThanks for the comments. Sophie - yes, it does get easier but it depends on the frequency that you use it and how effectively you use it. If the area is particularly tight and tonic then it may take a few weeks of doing the rolling daily to really loosen it up. As long as you're doing the activating well with full range movements and then integrating, you'll notice a huge difference and you shouldn't need to do it daily. I'll post some video examples soon. Is it a specific area you're discussing?
ReplyDelete