Foam rolling is a type of self-massage used by numerous athletes. By using either a foam roller or a massage stick, the goal is to apply pressure to soft tissues (muscles & tendons), in order to increase flexibility and alleviate muscle tightness and even pain. Foam rolling can be done either before or after sports in conjunction with stretching. That being said, we don’t recommend doing this instead of stretching. Warming up, cooling down and stretching still remain the most important tool for injury prevention.
Rolling should be done slowly along the entire muscle or tendon. Try to avoid bony areas as that typically hurts and isn’t what should be targeted. Roll an area for 30 seconds. Find it best to roll up a muscle for 5 seconds, then down for 5 seconds. Take note of any areas of tightness or discomfort during the first 10 seconds of rolling. Then spend the remaining 20 seconds on those areas of tightness before moving to the other side.
Most muscles of the body can be rolled. Below are 3 examples of foam rolling:
Quad foam roll
Best done on your forearms in a plank position.
VIDEO
IT Band foam roll
Best done on your side with one leg bent up to help with balance.
VIDEO
Gluteal muscles foam roll
Best done with one leg bent up in a figure 4 position. Roll the side that has the leg crossed over. In this video, he is rolling his left glute.
VIDEO