FOAM ROLLER
Should I be foam rolling? What is it truly doing? Is it effective? When should I foam roll? I answer these questions and many more. Read on!
I first became well acquainted with the foam roller when I was training for marathons years ago. Along with strength training and complementary exercises such as indoor cycling, foam rolling was definitely something I implemented into my training back then. Since then, to be completely honest, I have not used it very often. I am not currently training for a marathon so it did not seem as necessary. Time and age however (as always) have different plans for our bodies. Now, I can hurt my back by simply sleeping in a slightly different position or by doing some light gardening. So what does my nerdy butt do: research of course! This blog post will answer some basic questions regarding foam rolling. Lets go!
WHO IS SHE?
A foam roller is basically a cylindrical tube that can be used to apply pressure onto different body parts. The technical term is self-myofascial release (SMR). Many claim that rolling on a foam tube alleviates muscle tightness or soreness but is this true and is it safe?
The International Journal of Sports Physical Therapy conducted a scientific literature review to answer these questions. They found that “foam rolling and roller massage may be effective interventions for enhancing joint ROM (range of motion), and pre and post exercise muscle performance”. Wow, I did not realize that foam rolling could help improve range of motion. Bonus points for sure!
The American Council on Exercise (ACE) also touts the benefits of foam rolling. ACE states that foam rolling can “reduce tissue tension . . .
help promote a feeling of relaxation after a workout which is an important psychological benefit”. That is all benefits baby! I am sold once again to foam roll. But what is the best time and method to roll on the foam as I call it?
WHEN & HOW
Unlike static stretching, foam rolling can be done prior to exercise. (Read more about static stretching in my blog post WARM UP.) ACE weighs in with this recommendation- “during a warm-up, it is important to only use the foam roller for a brief period of time to elevate tissue temperature and reduce tension. Applying pressure from a foam roller for an extended period of time could desensitize the muscle and affect its ability to contract during the workout. In other words, if your using a foam roller during a warm up, keep it brief. However, using self-myofascial release after a workout can reduce the amount of time muscles are sore. Foam rolling or SMR can even be used on rest days. This is considered active recovery. Neat!
You can use a foam roller on almost every part of your body. While rolling on the foam, keep a consistent tempo at 1 inch per second and keep pressure on a trigger point (area with most tension) for 90 seconds as this gives the tissue time to relax and lengthen.
IN CONCLUSION: SMR IS HECKIN’ COOL!
Clearly, foam rolling is a must. I will hop back on the foam roller more consistently and definitely encourage my clients, and anyone really, to foam roll. I should mention that a downside to foam rolling is that it can be painful. There is pain that hurts-so-good when foam rolling but as always, listen to your body. If it goes beyond hurts-so-good, stop and consult a physician.
I will post videos on technique and some ideas on how to foam roll in the near future either on Instagram @EXHALOFORTIS or BurnAlong. Thank you for reading! If you ever have any questions about personal training or fitness in general always feel free to comment below or email me at ExhaloFortis@gmail.com. Roll on, homies.
