FOAM ROLLING 101

Today we’re talking about the health benefits of foam rolling.

 

Watch the video on YouTube Foam Rolling 101 Video

This is a health habit that you want to be practicing, whether you’re a couch potato or a seasoned athlete. Once you incorporate foam rolling into your life, you’ll notice huge improvements in pain reduction and range of motion. Foam rolling also helps  to prevent injuries.

I’m going to give you a personal example. I love to run, especially long distance and as a result,  I developed osteoarthritis in my knees several years ago.  I always ran with pain. A few times, I resorted to a series of  injections to supplement the fluid in my knees to help lubricate and cushion the joint. The injections were painful, extremely expensive  and were a temporary fix.

Then about 3 years ago, I started foam rolling on a daily basis. During the first year, I foam rolled at least twice a day. After about 3 weeks of consistent foam rolling, I noticed improvements.

I now run pain free –  no more injections, no anti-inflammatories!!!!!!!!

You can foam roll before exercise, after exercise, before going to bed – whenever you can fit it into your life. Doing it is what makes the difference. Aim to foam roll once a day for a total of 5 minutes. I  foam roll after a workout, as part of my cool down.

It does hurt, but it will get easier and in the end the discomfort is worth the gains. The more uncomfortable an area feels, the more it needs to be massaged. Try to hold on to a sore spots for 30 to 90 seconds until you feel the release before moving on.

 

It’s the next best thing to having a professional masseuse  right in your home.

LET’S GET STARTED

Use a stopwatch or timer and work on each muscle group from 30 to 90 seconds.

QUAD / HIP FLEXOR

Lie face down with your foam roller under one thigh. Start at the hip and roll down toward the knee. Spend 60 seconds on each quad. Don’t roll over your knee joint.

INSIDE OF THIGH

Lie facedown on the ground and bend the leg you are working on. The other leg is off to the side. Roll from your pelvis down to your knee. Spend at least 60 seconds on each side and spend extra time on the sore spots.

IT BAND / SIDE OF LEG

If you run or bike, you’ll want to spend extra time rolling down and up the outside of your thigh. Lie on your side and place your foam roller under you. Top leg will be bent with the foot on the floor. Start near the hip and roll down toward your knee, stopping before the joint. Try to maintain as much body weight as possible on the roller.

PIRIFORMIS / GLUTE

Sit on the roller and place your arms behind you with palms on floor. Cross your foot over the glute that is being massaged. Roll over the glute area and when you find a trigger point spend extra time on the spot.

HAMSTRINGS

Sit on the ground with your roller under the back of one thigh and the other leg crossed over it. Roll up and down your leg for 30 to 90 seconds, then switch legs.

MID AND UPPER BACK

Lie faceup on the ground and place your roller under your mid-back. Support your head with your hands. Roll from your shoulders down to the middle of your back for 30 to 90 seconds, then move to the other side.

If you’re feeling stressed, try foam rolling right before getting into bed.

Give it a try and let me know if you have any questions.

Let me know in the comment section if you are a foam roller and how it has helped you.

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Comments

  1. Jackie Rapp says

    Loved the video and plan on getting some foam in the hopes that my husband will roll around with it. My poor hubby has back issues and is again seeking treatment. FYI, I have used this tec this same concept works wonders with your feet by using a tennis ball to stretch and work the foot muscles.

    • Maureen Kemeny says

      Hi Jackie. I’m so glad you liked the video. Sorry to hear about your husband’s back issues. Foam rolling may really help, but first I recommend he talk to his medical professionals and ask if it’s appropriate for him. Best of luck.

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