A Beginner’s Guide to Foam Rolling
Hello everyone and happy Sunday!
I’d like to keep this rehab and recovery train going and talk about foam rolling! Foam rollers offer many of the same benefits of a sports massage, but the great thing about it is that you can do it in the comfort of your own home, and without the big price tag of actually booking a massage. Now, why should you foam roll? There are many benefits, but the one that I’m into the most is releasing muscle tightness. By applying pressure to specific points on your body you are able to aid in muscle recovery and help your muscles return to normal function. It’s especially great to roll after a hard workout, as it can help reduce muscle soreness and will get you back to being able to perform at a moment’s notice. And while it can hurt, it’s one of those “hurts so good” feelings!
If you’re new to foam rolling, here are some tips!
- Roll SLOWLY! Roll over each area for 1-2 minutes. If you roll over a tight spot, you can stay on that area for about 30 seconds until you feel it release.
- Be sure to relax your whole body, but especially the muscle you are working on. If you are tense, you will not be able to feel the trigger points you need to release. And trust me, when you’re doing it right, you will definitely feel it!
- The next day, you might feel a bit sore. Drink plenty of water and wait a day or two before your next rolling session.
- Never roll over a joint or bone. When rolling on your back, roll over one side at a time, so that you don’t injure your spine.
- Again, you are looking for that “hurts so good” feeling. If an area is too painful, roll over the surrounding area, and GRADUALLY work to loosen the entire area. It will feel uncomfortable, but stop if you feel any unbearable or sharp pain.
Still unsure of what to do? No worries! Youtube is an excellent tool. I have actually found a great video that takes you through some recovery exercises. This video walks you through a short foam rolling routine and teaches you how to roll out your calves, hamstrings, lats, quads, and upper back. Your trainer, Brett, gives you tips as you go along, and times the exercises for you, so all you need to worry about is breathing and relaxing those muscles! Here is the link: Equip Yourself: 5 Foam Roller Exercises
If you try the video, let me know how it goes! And if you have any additional questions, please come talk to me or any of our other wonderful Akrosphere coaches! We want to help you keep your bodies healthy!
Catch you next week!
Mar