The Importance of Foam Rolling
July 8, 2024
When it comes to exercise, what you do in recovery mode is just as important as what you do in workout mode. The foam roller is one of the most simple and popular tools used to aid muscle recovery, but it must be used correctly to be effective.
What exactly can a foam roller do for you?
A foam roller, at the most basic level, is a tool for self-massage. Using a foam roller can help alleviate muscle tenderness by releasing myofascial buildup: essentially, adhesions in your muscles and connective tissue. By applying pressure to pinpoint spots on muscles, tendons, and ligaments, foam rolling can loosen tight soft tissue and can improve blood flow. This stimulates your muscles for optimal recovery and performance and gives your bones a better support system.
While foam rolling offers numerous benefits to alleviate soreness and improve flexibility, if done incorrectly, you can do more harm than good.
The dos and don’ts of foam rolling
The dos of foam rolling are simple: make foam rolling a priority after exercise, just as you should stretching, nutrition, and hydration. Foam rolling alone is not an effective recovery tool after intense aerobic exercise, and doing it for just a few seconds won’t help. Spend at least five to 15 minutes foam rolling after stretching as part of your cool-down routine.
As for foam-rolling don’ts:
Don’t go too fast. Rolling quickly back and forth over a foam roller is ineffective. Make sure you’re rolling slowly enough to give the affected muscle areas time to relax and adapt to the compression. Use shorter, slower rolls over that area if one spot feels particularly sore.
Don’t go too slow. On the contrary, you don’t want to roll too slowly, either. Placing pressure on a sore spot for too long can cause nerve damage or harm the tissue. If you have a tender area that is not relieved by proper foam roll use, consult a professional for further treatment.
Don’t forget about your posture. As you’re rolling face-down to get the front of your legs, or rolling on one side to massage your iliotibial (IT) band, be mindful of your posture and keep a neutral spine.
Talk to a professional, licensed KB personal trainer if you’re unsure about proper techniques for foam rolling, and do make sure you’re getting plenty of protein in your diet to help aid in muscle rehabilitation!
