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Benefits and Guidelines to Using a Foam Roller

Posted on Jan 17, 2011 by Kim Dunker Reistad   |  

Foam rollers are a great tool to add to your training and recovery arsenal. A foam roller is easily accessible, convenient, fits in your luggage, and the benefits of using one regularly are positive. With training we build many adhesions (also known as muscle knots) in our body. In time if ignored they can create dramatic tightness and ultimately the risk of injury is higher. Getting a weekly massage would be ideal; however, this might not be realistic in your budget or schedule. So how do we manage the muscle adhesions we create with the many hours and miles we train?

Using a foam roller on a regular basis can have positive benefits including decreased density and over-activity in a specific muscle or muscle groups. Pre-workout foam rolling will decrease muscle density and allow for a more thorough warm up, preparing the proper muscles to awaken and be used. Rolling after the workout will help with recovery from the strenuous training placed upon the body.

Here are a few of my favorite foam rolling movements. Review the pictures at the bottom for more detail.

Illotibial Band (IT band) Foam Rolling

Starting with the foam roller perpendicular( long way) to the leg at the hip.  While supporting the body with your hands, start to roll your lateral leg down the foam roller. When you find a tender spot, stop and hold the foam roller in the spot. Continue to breath and then continue to roll down the leg to just above the knee where you will stop. Repeat. If the pressure is too intense on your IT band, support part of your body weight with your upper leg.

Quadriceps Foam Rolling

Lying face down with the foam roller perpendicular to one of your quads, your hands or forearms will support your upper body and control the pace at which you roll over the muscle(s). You then can begin roll from your hip to your knee and your knee to your hip pausing on any tender spots. You can also rotate the position of your quad to work different portions of the quadriceps muscles.

Gluteal (Butt) Muscles Foam Rolling

Like rolling your IT band this time you simply work higher in the gluteal region focusing on the lateral portion of your hip.

Hamstrings Foam Rolling

Sitting on your butt, with your hands behind you to support you, lift your legs onto the foam roller perpendicular to the muscle just below the sit bones. Then begin to roll down the backside of your legs, stopping just before you get to your knee joint.

Achilles Tendon Foam Rolling

Sitting on your butt, place the foam roller perpendicular to the Achilles. Simply rock your feet side to side so that the foam roller gently massages and breaks up any scar tissue in the area.

Calf (Soleus and Gastrocnemius) Foam Rolling

Same as the hamstring, however, this time you start just below the knee joint and roll down to just about the Achilles region. Again, by rotating left to right you can target various spots on the calf region.

Pectoral and Shoulder Foam Rolling

This stretch is considerably different from foam rolling your legs or lower body. Place the foam roller in line with your spine and then lying with your back on the foam roller. This exercise has no movement of the roller. Instead, lie with your arms stretched out into a T position. Increase the stretch by gently stretching your arms to toward your head and back down.  Pause when you feel a good stretch.

With these simple foam rolling exercises you will be excited to see your increase of flexibility, strength and increase of quality of life from the demands of your training.

To enlarge photos, click on the image