You may have even heard about using devices like theHyperice or Renpho massage guns.
But there’s another recovery-focused practice that’s just as important to keep in rotation: foam rolling.
Foam rollers are cylinder-shaped objects made of you guessed it foam.
Getty Images.
What Is Foam Rolling?
In addition to rolling, you could apply targeted pressure to an especially tender spot, she adds.
The goal of foam rolling is to alleviate tension and soreness in your muscles.
The practice has been touted as a self-myofascial release, explains Dr. Gardner.
Start your foam rolling journey with a smooth roller, advises Dr. Gardner.
Smooth foam rollers are often less expensive and, when used, apply lighter pressure than their textured counterparts.
“I like (a) pretty basic one,” says Corbin.
Improves flexibility and mobility
Foam rolling doesn’t just relieve tight muscles, saysCorbin.
Foam rolling can help to correct those imbalances.
Efficient human movement and function require a balance of muscle length and muscle strength around a joint.
If muscles are not balanced, then the associated joint is directly affected, says NASM.
It’s like a domino effect for body fatigue."
Consistent foam rolling especially of the back, legs, and chest can be helpful to improve posture.
And when foam rolling, it’s important to keep in mind what you need out of the practice.
“Treat the body in sections, working one area at a time.”
If you’re new to foam rolling, start with just 10 seconds per area.
Then, once you’re more accustomed to it, you could build up to 20 or 30 seconds.
You’d be doing yourself a disservice if you wait too long to start, she adds.
Place foam roller perpendicular to legs and put right calf on top of the foam roller.
B.Cross left ankle over top of right ankle to add pressure.
Roll right calf to left and right until you find a tender area.
Hold there between 30 and 90 seconds.
C.Roll up slightly so foam roller moves higher on right calf and repeat.
Right leg extends long with right foot on the ground.
B.Roll forward and backward on left tensor fascia latae until you find a tender area.
Hold there between 30 and 90 seconds.
C.Roll down slightly so foam roller moves lower on left hip and repeat.
B.Bend knees and put feet on the floor.
Curl torso up and slowly lower back and head toward floor to arch upper back slightly.
Next, roll left and right to find a tender spot.
Hold there between 30 and 90 seconds.
