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How to use a foam roller correctly
A foam roller is a lightweight, cylindrical piece of foam used for self-myofascial release (SMR) for alleviating sore muscles and muscle knots. It can be used after a workout to help ease tension, improve blood flow and reduce inflammation and injury.
It’s ideal for those who suffer from bad posture, muscle tightness, sit at the desk for prolonged periods or struggle with their form when they exercise.
Benefits of Foam Roller
The benefits of using a foam roller are numerous and include the following:
Releasing knots in muscles
Alleviating inflammation
Improving flexibility
Improving blood flow
Aiding muscle repair recovery
Reducing injury
Who can use a Foam Roller?
You can use a foam roller as long you do not suffer from any pre-existing injuries (any joint or muscle problems) which can impact your use of foam rollers.
If you have a serious injury such as a muscle tear or break, do not use a foam roller unless cleared by your doctor or physio first.
If you are pregnant, you should also get it cleared by your doctor or physio before using a foam roller.
When to use a Foam Roller?
You can use a foam roller, before a workout, post a workout and on rest days too. Before a workout rolling can help increase tissue elasticity, range of motion, and circulation.
After a workout, using a foam roller can enhance recovery as it improves blood flow and circulation to the muscles. This increases oxygen to the muscles and speeds up recovery time.
On your rest days, you can also use your foam roller to help ease pain and tension, getting yourself ready for your next workout.
Step-by-Step Guide to use a Foam Roller
There are certain key areas you can massage to help ease tension. Those are the quads, hip flexors, calves, hamstrings, the IT band, the upper back and shoulders. Here is your step-by-step guide:
Quads
In a plank position, place the roller under your quads
Slowly roll down the roller to just above your knees. Roll in the opposite direction to your hip flexors
Repeat for 30 seconds
Hip flexors
Lie tummy down with thefoam roller under your hip flexors
Roll up and down, targeting the hip flexors
Repeat for 30 seconds
Calves
Place the foam roller underneath your calves with your legs extended out
Lift your body up so the pressure is on your calves. Place your right foot over the left to increase intensity
Roll up and down your calves for 30 seconds
Repeat on the other side
Hamstrings
With your legs extended out place the roller underneath your thighs and roll up and down your legs and glutes
Repeat for 30 seconds, pausing at any tense areas
IT band
Lie on your side with the foam roller placed under your IT band
Roll up and down for 30 seconds
Repeat on the other side
Upper back
Lie on the foam roller with it positioned under your upper back
Rise your hips to a shallow bridge
Roll up and down on your upper back for 30 seconds, pausing at any tense areas
Shoulders
Lie on your side with the foam roller under your shoulder
Roll up and down for 30 seconds
Repeat on the other side
Use the foam roller with care
You should stop using the foam roller if you feel intense pain or tension. Avoid rolling over joints such as knees, elbows, and ankles. Always consult a professional if you are unsure of correct usage.