| A foam roller is an amazing tool for anyone who | | | | place the area they want to work on the roller |
| is engaging in intense training and fitness. Whether | | | | and roll slowly, eventually moving through the |
| you are an avid runner, are involved in a regular | | | | entire muscle area, concentrating on the "tight" |
| strength training program, or a competitive | | | | areas. When doing this, the individual will likely feel |
| athlete; foam rolling is a great technique to | | | | knots or a "pins and needles" type of a feeling. |
| improve performance. | | | | This is normal and regular foam rolling will reduce |
| First let me describe how and why the foam | | | | pain and discomfort. |
| roller works. Every individual has part of their | | | | In order to improve movement and reduce the |
| muscles called superficial fascia, which is | | | | amount of pain, foam rolling should be done every |
| connective tissue located just below the skin. This | | | | day and especially before an intense training |
| is the material that connects muscles, blood | | | | session. Follow up foam rolling with some dynamic |
| vessels, bones and nerves in the body. Together | | | | movements that will increase blood flow and |
| with the muscles this creates the myofascia | | | | prepare the body for the fitness training session. |
| system. | | | | This self myofascial release technique is important |
| When people are training hard, have had injuries, | | | | for anyone with any training background and will |
| or do not stretch enough, the fascia can become | | | | improve performance, reduce the risk of injury, |
| tight and bundled together. What this means in | | | | reduce chronic and acute pain, improve joint |
| the real world is that everything feels tight and | | | | mobility, and improve overall movement quality. |
| restricted, usually causing some discomfort or | | | | Here are three major muscle areas that can |
| even a reduction in overall training performance. | | | | benefit from consistent foam rolling. |
| When you feel a knot in a muscle that is likely | | | | 1. Illiotibial Band (IT Band)- Lie on your side with |
| tight and bundled fascia that has developed over | | | | the foam roller situated on the side of your leg. |
| the course of time. | | | | Slowly roll the roller from your hip to your knee. |
| The work on a foam roller will actually release the | | | | Perform 10-15 rolls on each side. |
| tension and create space in the fascia, giving the | | | | 2. Lower Back- Place the roller on your lower |
| area more movement. Having movement in and | | | | back, slightly to the right of your spine. Roll along |
| around the muscular tissue will improve your | | | | the entire lower back muscle for 10-15 rolls and |
| mobility, allow for more efficient movement during | | | | then switch sides. Stay between your hips and |
| exercises which translates into better overall | | | | your shoulder blades for maximum benefit. |
| fitness, and will ideally create a pain free work | | | | 3. Upper Back (scapula)- Lie on your back with |
| environment. | | | | the roller placed between your shoulder blades. |
| The foam roller can be used on most major | | | | Place your hands on your head to create space |
| muscle areas including the quadriceps, hamstrings, | | | | around the scapula. Roll from the bottom to the |
| IT band, upper and lower back, and the shoulder | | | | top of your shoulder blades, using your legs to |
| girdle. When using the foam roller, the individual will | | | | push your body through the movement. |