If you’re doing any sort of exercise on a regular basis, you must keep muscles and fascia healthy and mobile. Spending a little one-on-one time with a foam roller and utilizing this tool can improve mobility. Increasing mobility can improve athletic performance and will help avoid injury by keeping us fast, nimble and agile. However, knowing how to use that cylindrical tool can be a little confusing and yes, there is more to it than just rolling.
Why Foam Rolling Is Good For Your Muscles…
My personal training clients often ask me what they can do between workouts to help decrease the amount of workout soreness. My response to them is always, foam rolling. Foam rolling is a form of self-myofascial release, or self-massage. It helps remove adhesions in your muscles and connective tissue. It increases blood flow to your muscles resulting in better mobility with enhanced circulation. Resulting in improved performance and aided recovery.
How Do You Roll?
When foam rolling, roll along the entire length of the tissue that you are treating. For longer muscles like the quadriceps and adductors, performing longer, sweeping strokes is more effective than stopping completely over a tender spot. For smaller muscle groups like the calves and glutes, focus on short back-and-forth motions. To assist with recovery of a sore muscle, pressure should be applied on trigger points or knots, areas of increased muscle density. The idea is to apply pressure to injury-prone areas such as hip rotators and the gluteus medius. When you hit a tender spot, roll slowly over it. The tenderness should decrease with regular foam rolling. After locating the trigger point, stop and apply pressure on that spot for 20–30 seconds then roll through.
Remember to listen to your body and think about what needs attention, if you’re feeling a little sore or tight that’s an indication that you might want to spend time with the foam roller and treat those areas that are calling for much needed attention. Give your body what it needs, listen and it will tell you. In the end, foam rolling can help make the time you spend training more efficient and effective. For more information and specific exercises you can do with a foam roller to assist in muscle recovery, or if you’re looking to improve your health, lose weight, build strength, or if you’re frustrated with your current level of fitness and looking to hire a personal trainer, contact us.
2420 Midtown Pl NE
Albuquerque, NM 87107