Foam rolling is one of my time-tested techniques for proper recover after a tough workout. I admit, I don’t always have the patience to commit to doing recovery after and in between gym sessions. But that’s where foam rolling comes in– it’s fast, easy and effective for people at all fitness levels, while also being an effective method for preventing injury and relieving sore muscles.
Consistent foam rolling to release muscle or trigger points over time can also increase range of motion and decrease recovery time following a workout–both of which can make a huge difference in quickly meeting fitness goals. The process of foam rolling can be uncomfortable, but with proper technique you can maximize your efforts to get the results you need fast.
To help you foam roll optimally, here are some tips.
Breathe!
Remember to breathe deeply as you target areas of tension. Proper foam rolling requires slow, controlled movement of your body over the roller; deep breathing can make this easier to execute. Holding your breath holds tension in, primarily working directly against the goal of recovery.
Go Slow and Pause
Next, make sure you go slow and pause. When you hit a knot, you do not want to keep rolling over it. This is what many people do and is what leads to unnecessary pain. You want to go slowly and pause when you hit a knot. Hold that position and then slowly begin rolling back and forth once again until you find your next knot. You should spend 30 to 60 seconds sitting on each knot until moving forward. Foam rolling for more than 1 minute is not necessary and can actually be harmful.
Know Joint Versus Muscle Pain
Finally, when rolling pinpoint the sore or tight area of your muscle and avoid applying pressure directly to joints or tendons. Select a targeted muscle group where you have pain when applying pressure, in order to avoid foam rolling unintended areas.
Keep these points in mind as you go about your foam rolling sessions. With consistent efforts, you can start to see the benefits of foam rolling to your fitness goals very quickly.
By: Brittney Anderson
