How To Use A Foam Roller
A foam roller is a cylinder usually made of flexible foam or plastic that can be placed in a variety of positions, allowing the body weight to exert a concentrated pressure on the affected muscle groups. One of the most popular areas for the foam roller is the iliotibial band (IT), but it can also be used on the back, hips and shoulders. The treatment of problem areas can help you release that accumulated tension in the fascia and restore the integrity (and optimal performance) of muscle tissue.
There are 2 reasons for the popularity of foam roller:
Self-massage and Stretching!
How does it work
It works by releasing the fascia which is a band or sheath of tissue, a thin layer of connective tissue that connects the muscles just below the skin. It involves and connects the muscles, bones, nerves and blood vessels of the body. When healthy, the fascia is flexible and glides smoothly over your muscles. But through overuse the fascia can get tight and “glued” and then the muscles don’t stretch that well anymore. Other reasons for changes to the fascia include muscle injuries, inactivity, disease, inflammation or trauma.
So what do you do with the foam roller?
You can move your body (e.i. quads, calfs or glutes) slowly back and forth over the foam roller, just hold and wait 30 sec in certain areas where you feel it specifically sore. For example in the IT band area, often those sore spots are Trigger Points and it’s good to stay on these for a few seconds to help release them.
Below are a few pics to give you an idea of how you can move across a foam roller.
There are 2 reasons for the popularity of foam roller:
Self-massage and Stretching!
How does it work
It works by releasing the fascia which is a band or sheath of tissue, a thin layer of connective tissue that connects the muscles just below the skin. It involves and connects the muscles, bones, nerves and blood vessels of the body. When healthy, the fascia is flexible and glides smoothly over your muscles. But through overuse the fascia can get tight and “glued” and then the muscles don’t stretch that well anymore. Other reasons for changes to the fascia include muscle injuries, inactivity, disease, inflammation or trauma.
So what do you do with the foam roller?
You can move your body (e.i. quads, calfs or glutes) slowly back and forth over the foam roller, just hold and wait 30 sec in certain areas where you feel it specifically sore. For example in the IT band area, often those sore spots are Trigger Points and it’s good to stay on these for a few seconds to help release them.
Below are a few pics to give you an idea of how you can move across a foam roller.
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The other option is to use the foam roller to stretch your back across it, either positioning the foam roller lengthwise underneath your back or across just under your shoulder blades. You can also twist and rotate across the foam roller- here are some stretching ideas for you:
The other option is to use the foam roller to stretch your back across it, either positioning the foam roller lengthwise underneath your back or across just under your shoulder blades. You can also twist and rotate across the foam roller- here are some stretching ideas for you:
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- Tips for using a foam roller
- Keep your first foam roller sessions short. About 15 minutes is all you need.
- Perform foam roller sessions when your muscles are hot or after a workout.
- Place the roller under the soft tissue area that you want to release or loosen.
- Gently rotate your body weight back and forth through the roller while aiming at the affected muscle.
- If you find a particularly painful area (trigger point), hold that position until the area softens.
- Move slowly and work from the center of the body to your extremities.