Foam Rolling revolution
The use of a Foam Roller is becoming increasingly more popular and rightly so. It is an amazing tool that can be used from head to toe and assist in addressing those problematic niggling areas!
But have you wanted to join the Foam Roller Revolution but don’t know where to start?
Commonly people will jump straight to rolling those pesky ITB’s (Iliotibial Bands) before moving down the legs. But did you know the Foam Roller can be used for so much more of the body than just the legs?
While there is stacks of literature out there on Foam Rolling and the Do’s and Don’ts of it, we have jotted down a few key points to create a Beginners Guide below:
Hydrate
It may seem strange but one of the main things you should do before you Foam Roll is HYDRATE! By ensuring you are hydrated adequately (with water that is!), you are preparing your muscles for what is to come. Basically, muscle tissue that is adequately hydrated is more pliable and resilient meaning the foam rolling will be more successful. If the tissues are dehydrated, they will be more “sticky” which can create more movement dysfunction and adhesions (meaning more “pain” during the movements!).
Basic How To Roll
Foam rolling helps to increase circulation which in turn increases the water and oxygen getting to the muscles. It also helps to “iron out” the connective tissue and muscle so in conjunction with dynamic stretching, is a great way to prepare the body for the workout to come.
Duration
30-60 seconds BEFORE OR AFTER A WORKOUT per movement will suffice. If it is prior to a strength session where lifting heavy weight will be involved, take it easy on the foam rolling as you don’t want to take away all of the stiffness of the body (it’s about to hold up the weights after all!).
If it is a RECOVERY DAY OR STRETCHING SESSION, take more time! Between two to three minutes for each move will maximise the ability to work through the fascia and all the knots and bumps that come with it.
Speed
Hands up if you rush through your Foam Rolling? Because let’s be honest…it hurts like hell!
But did you know Speed Rolling is actually just a waste of time?
To get the most out of your rolling time, you ideally want to get the most water and oxygen into the muscles as possible. To do this let’s think of the foam roller as that iron we mentioned before. To get those painful areas, well, less painful, we need to let the iron do it’s work. If we move the iron too fast, it won’t have time to get the wrinkles out.
So what you need to do is take your time, wince through the pain and find those spots that need the most work. Moving back and forth slowly over the muscle will be much more effective.
Direction and Movement
If you have ever looked at human anatomy you will notice that the muscles and fascia are not all straight up and down. Neither are their attachments with some running from front to back while others are in spirals.
The key to a really good Foam Roll is to be multidirectional in the movements. Along with the SLOW rolling motion we discussed before, it is important to move the roller in multiple directions to match the anatomy of the body. You want to move across the muscle and fascia in a side-to-side movement and work through cross-friction (across the spot you are working on as opposed to with it). Additionally, moving the body joint you are working on through Range of Motion (ROM) whilt performing the rolling movement will take your session to the next level. For example, whilst working on the calf, move your foot through plantarflexion and dorsiflexion (point the toes and flex the foot). WELCOME TO YOUR NIGHTMARE…you can thank me later!
How Often?
EVERY DAY! You need to do it every day (or at least every second day!) to see a real difference. We aren’t talking hours of rolling a day…simply 5 minutes!
If you are short on time, pick a body part and work on that one day a week (Eg. Calves and Anterior Tibialis, Quads and Hamstrings, ITB’s, Glutes and Hips, Thoracic Spine, Shoulders and Pecs).
And remember, you can take a Foam Roller anywhere. If you work in an office, chuck it on the floor in the board room in your lunch break. If you travel a lot, invest in a mini roller and throw it in your carry on luggage- your body will love you on those mid-travel stop overs!
Sarah Hervert has a PhD in Sport and Exercise Science and is an Australian Strength and Conditioning (ASCA) Level 2 accredited coach. She has experience working with regional, state and national level athletes and has a passion for coaching athletic development and strength and conditioning in adolescents as well as injury rehabilitation.
Oscar Marroquin is an Accredited Exercise Physiology (AEP), a Sport and Exercise Scientist and an Australian Strength and Conditioning (ASCA) Level 1 accredited coach. He specialises in exercise and rehabilitation for those with chronic conditions and injuries.
