How to use a foam roller and what are the benefits of myofascial release
Blog #4
The foam roller is a great piece of kit to use at the gym or at home, and foam rolling is an excellent addition to your weekly training regime.
THE BENEFITS OF FOAM ROLLING
Do you stretch enough?
Do you foam roll and use self-myofacial release techniques?
Do you feel that you have optimal range of movement, or pain free movement?
The answer to these questions that we often hear from students, clients and from those who regularly train is commonly…”not nearly enough… if at all”.
Many fitness professionals don’t always promote the benefits of foam rolling and stretching as part of their clients weekly routine.
A good stretching, foam rolling and mobility routine should be performed daily, and educating yourselves and (if you are a personal trainer) your personal training clients about these benefits should be paramount.
A lack of stretching and foam rolling can impact achieving fitness goals and optimal range of movement, and can even affect being able to perform simple every day tasks – such as putting socks on in the morning!
Feeling sore from a workout is not uncommon for those that regularly train… more so for those individuals who train sporadically.
Tight muscles will also occur from the daily tasks that we perform due to our lifestyle or work, such as tight hamstrings from sitting at a desk all day.
I am sure if you are reading this you can relate in some capacity.
What are the benefits of foam rolling?
On our Level 3 Personal Training course, we have put a lot of effort into delivering practical workshops that will introduce a learner to not only different training methods but also other techniques that fitness professionals should have in their repertoire.
One such technique is that of Self-Myofascial Release (SMR), this is done using a Foam Roller. Essentially it is applying self-massage.
The good thing about foam rolling is that a foam roller is cheap to purchase and can be done in a gym or home environment.
- Reduced Muscle Soreness: By applying pressure to tight muscles, it helps break down fascial adhesions (commonly known as knots) and improve blood circulation. This can significantly reduce delayed onset muscle soreness (DOMS) – that unpleasant stiffness you feel after exercise.
- Improved Range of Motion: Tight muscles can restrict your movement. Foam rolling helps lengthen and stretch your muscles, leading to increased range of motion in your joints. This can benefit your athletic performance and daily activities alike, allowing you to move with more ease and fluidity.
- Enhanced Recovery: Foam rolling can play a crucial role in speeding up your recovery after exercise. It promotes blood flow, which delivers essential nutrients to your muscles and helps flush out metabolic waste products like lactic acid. This can leave you feeling fresher and ready to tackle your next workout sooner.
- Injury Prevention: Tight muscles are more prone to injury. Foam rolling helps maintain optimal muscle length and flexibility, which can reduce your risk of strains, tears, and other injuries.
- Stress Reduction: Foam rolling isn’t just about physical benefits. The act of applying pressure and self-massage can be surprisingly relaxing. It can help ease muscle tension, which can often be linked to stress, and promote feelings of calmness and well-being.
Why apply Self-Myofascial Release with a Foam Roller?
- Correction of muscle imbalances
- Improved range of movement and flexibility
- Aids muscle recovery and reduces soreness
- Improved neuromuscular efficiency and movement efficiency
- Inhibits overactive muscles
- Decreases the overall effects of stress on the human movement system
How to foam roll
To roll simply roll the target muscle for 30s – 2mins, if you find a tender area or ‘trigger point’ maintain pressure and usa a small movement for 30s -60s.
You can foam roll both prior to training (with ideally warm muscles) and post training, sometimes even during.
It is also very beneficial for all individuals to follow a ‘specific’ mobility, stretching and foam rolling routine that can be performed at home (daily if possible).
The main target muscles to foam roll would consist of:
- Lower leg – Gastrocnemius, Soleus and Tibialis Anterior
- Upper leg – Hamstrings and Quadriceps
- Hip/outer thigh region – Tensor Fascia Latea, Iliotibial Tract (IT band, this however is debatable, see below), adductors
- Hip/glute region – Gluteals, Piriformis
- Upper back – Latissimus Dorsi, Rhomboids, mid to lower Trapezius
Be careful when foam rolling the Iliotibial Tract, or stay clear of rolling altogether.
The IT Band is not a muscle but a fibrous reinforcement of the Fascia Latae muscle. Because the IT band itself is pretty much a tendon, rolling it will not always release tension. You are better off rolling the muscles that pull on the IT Band, specifically the Tensor Fascia Latea (TLF ) Gluteus Medius and Maximus.
Because the Vastus Lateralis muscle of the Quadricep group sits underneath the IT Band, tight TLF and Gluteals can cause the IT Band to be pulled taught against the Vastus Lateralis causing their connective tissues to adhere to one another. Foam rolling directly on top of the IT Band can also cause this to happen.
Unless you know what you are doing, our advice would be to roll the TLF and Gluteals only.
When to Roll!
Foam rolling can be done Pre, Post and During activity. Preferably after a slight warm up. It can even be done at home, all you need is a foam roller and the knowledge to apply. It will assist in all the benefits listed above. Better to do it than not!
Need some help foam rolling? We have you covered…
You can follow our foam rolling routine and learn how to use a foam roller correctly by watching the video’s below:
You can also further your learning on this subject by attending our Mobility and Myofascial Release practical workshop: