FOAM ROLLING.... WHAT IS IT? WHAT ARE THE BENEFITS?

WHAT IS FOAM ROLLING?

Foam rolling is massaging the muscles (self myofascial release) of your entire body using a foam roller. There are different sizes and densities of foam rollers, and there are many from which to choose. Beginners should use a foam roll with less density, and as you get more advanced, you can increase the density of your foam roller. Foam rolling helps to break up the adhesions and scar tissues in our body and speed up the recovery process after your workout. It also helps with increased range of motion, better blood circulation, and injury prevention, all of which promotes better overall mobility.

**My LuxFit 36 inch foam roller and my 12 inch TriggerPoint GRID foam roller**

WHAT IS FASCIA?

Fascia is a band or sheet of connective tissue, beneath the skin that attaches, stabilizes, encloses, and separates muscles and other internal organs. Fascia is actually one continuous structure that exists from head to toe without interruption. In this way you can begin to see that each part of the entire body is connected to every other part by the fascia, like the yarn in a sweater. Fascia plays an important role in the support and function of our bodies, since it surrounds and attaches to all structures. In the normal healthy state, the fascia is relaxed and wavy in configuration. It has the ability to stretch and move without restriction.

When one experiences physical trauma, scarring, or inflammation, the fascia loses its pliability. It becomes tight, restricted, and a source of tension to the rest of the body. Trauma, such as a fall, car accident, whiplash, surgery or just habitual poor posture and repetitive stress injuries has cumulative effects on the body. The changes trauma causes in the fascial system influences comfort and function of our body. Fascial restrictions can exert excessive pressure causing all kinds of symptoms producing pain, headaches or restriction of motion. Fascial restrictions affect our flexibility and stability, and are a determining factor in our ability to withstand stress and perform daily activities.

WHAT IS SELF-MYOFASCIAL RELEASE?

Self-myofascial release in the form of foam rolling, gives you the ability to control your own path to healing and recovery simply by applying pressure with your own foam roller in precise locations, because you can feel exactly what is happening.

**When we are done foam rolling, it will feel as if we have given our own body a deep tissue massage.**

WHAT IS HAPPENING WHILE WE FOAM ROLL?

The deep compression of foam rolling encourages normal blood flow into your muscles and the restoration of healthy tissue. When the body pushes down on the flexible foam, the foam pushes into the muscle and connecting tissues. Areas of the body that are getting worked on receive better oxygen delivery, and this can have a rejuvenating effect on the body.

WHAT ARE THE BENEFITS OF FOAM ROLLING?

**Foam rolling helps to improve flexibility…. although most of the regular people out there, including myself, might find this very hard to do. ; )**

Improved Flexibility and Increased Joint Range of Motion - Stretching alone is not enough to release muscle knots and tightness. For years, stretching was the standard method to decrease muscle tightness and improve flexibility prior to either working out or performing a sport. Newer research (see study here), however, shows foam roller exercises before an activity can lead to an increase in flexibility.
Better Circulation - Because blood carries oxygen throughout the body, good circulation becomes crucial to overall health. Among other reasons, a decrease in our circulation can lead to a whole host of problems like numbness in our limbs, impaired cognitive ability (the ability to think clearly!) and a weak immune system. Myofascial release can help improve circulation by breaking up the tight areas where blood flow may become restricted.
Reduced Exercise Related Soreness - Whether you are an experienced athlete or not, you have probably experienced delayed onset muscle soreness (DOMS). Simply put, DOMS is the pain and stiffness in your muscles that can typically set in anywhere from 24–48 hours after an intense workout. However, research finds (see study here) foam rolling can substantially reduce the chances of that soreness creeping in so that you don’t spend the day after your first cycling class stuck on the couch wondering why your legs are so sore. Foam rolling after your workout will help prevent and reduce soreness.
Prevent Injury - Treating an injury becomes much easier when you avoid it in the first place. A consistent routine of proper stretching techniques combined with foam roller exercises can prevent many injuries associated with tightness and overuse. I always talk about healthy lifestyle choices, and foam rolling can be one of those healthy habits that you work into your weekly routine for proper care of your body. Like I always say, your body is your home. Treat it with care.

**Foam rolling after a run or any hard workout is extremely beneficial in addition to stretching your body. It will help to reduce exercise related sourness.**

Two of my favorite foam rolling moves are on my upper back and quads. Depending on how I feel on any particular day, I might foam roll other parts of my body as well. It just depends on the day and how my body feels, and of course what I did that day in terms of physical activity.

Foam roll the upper back

Working from the back of your shoulders to your waistline, roll the foam roller up and down the upper back slowly and thoroughly. Be sure your fingertips are supporting the back of your neck and that both legs are at a 90 degree hip distance apart with both heels planted onto the ground.

Use your lower body to move back and forth over the foam roller. — **this movement becomes addicting. i rarely go a day without doing this movement. once you try it, you will love it !!**

Foam roll the quadriceps

You can either foam roll both quads at the same time or one quad at a time. in this demonstration, i am foam rolling one quad at a time. first lay atop your roller positioning the roller underneath one quad, just above the knee (arms can be in a plank position). The other leg should be bent out to the other side about 45 degrees. Put your weight onto both forearms and roll out your quad towards your hip flexor and then back towards your knee (never foam rolling over the knee). Now repeat on the other leg. fyi - in this pic i am looking to the camera for a photo, but i typically would be on both forearms.

My husband took this photo and asked me to look at him and smile at the camera. For good form, which is so important, you would put your head in a neutral position facing forward. : ) : ) : ) — **one of my favorites - foam rolling the quads! it hurts so good!!**

WHAT TYPE OF FOAM ROLLER SHOULD I BUY?

There are different sizes and densities of foam rollers, and there are many brands from which to choose that are very good. I do not have a preference from one brand to the next. There are many great brands out there. They usually come in 12”, 18”, 24”, and 36”. I like the 36” foam roller because I can lay my entire body on it for some exercises I like to incorporate into my personal workouts as well as classes that I teach. I also have the smallest sized foam roller to travel with and to keep in other areas of my house where I do not want to store a large one. Yes you got it….. I am a foam roll lover and I don’t leave home without it.

Beginners should use a foam roll with less density, and intermediate to advanced foam rollers should buy foam rollers with more density. Usually when you are purchasing a foam roller this information should be specified on the packaging. As you foam roll over time, and increase your pain tolerance, you can then invest in a new foam roller with more density.

What if my body is not ready to use a foam roller right now?

If you are recovering from an injury, or do not feel strong enough to support your body with a traditional foam roller, do not worry. you can always invest in a foam rolling stick which can help to foam roll your body as well. I have many clients who are not comfortable foam rolling, but love a foam rolling stick. this can be found on amazon, and is a very good alternative to a foam roller.

ENJOY WHAT A FOAM ROLLER CAN DO FOR YOUR OWN BODY!

ps - please check out club stay strong (my supportive online fitness community), where i have several bonus videos / recordings showing you how to foam roll your entire body. also, please check out my in person fitness class, stay strong fitness, where we incorporate foam rolling into every workout.