What is foam rolling?
I expect you’ve heard of it, it’s been having a moment for the last few years, but it’s not always clear what it is exactly – foam rolling is a type of self massage (you might have heard it called myofascial release) that helps to release muscle tightness or trigger points (“knots” in the muscle).
Why should I be doing it?
Foam rolling can help loosen out any knots in the muscles, so they can function normally allowing blood to flow through and the muscles to work as they should – think of it as a mini sports massage – ultimately allowing us to perform at our optimum.
When should I foam roll?
Any time! I like to do some foam rolling either before a workout, or after a workout or first thing in the morning.
How do I do it?
You can use as much or as little pressure as you like and when you find a tight area, spend extra time there until it eases. I usually spend 30 seconds on each area in general, longer when there is a tight spot.
Don’t foam roll a joint and whilst it might be uncomfortable there should be no serious pain.
Place the foam roller under the lats, roll up and down.
Lie with the foam roller under the upper back and roll up and down from mid to upper back.
Sit with the foam roller under the glutes and one leg crossed, roll forward and backward and side to side.
Sit with the foam roller under the hamstrings, lift the bottom off the floor and roll forward and back.
Sit with the foam roller under the calf, lift the bottom and roll forward and backward.
Lie sideways with the foam roller under the thigh, roll up and down from the thigh to hip.
Lie in plank with the foam roller under the quads, lift one leg and roll forward and backward.