Being someone who’s learned through years of trial and error in my own fitness routine I can say that foam rolling works and it is important! If you exercise regularly but still haven’t worked foam rolling into your routine, you are not doing it right. Foam rolling is one of the most beneficial tools at any gym goer’s disposal. It is effective in increasing muscles range of motion, preventing muscle soreness and speeding up muscle recovery. It is not a mystery why foam rolling has become the most popular form of self-myofascial release.
How Do You Foam Role?
- Get to know the 3 most important areas to roll. The quadriceps, IT band, and thoracic spine. Do not roll the lumbar spine (lower back).
- Roll 4-7 days a week spending at least two minutes on each targeted muscle.
- Do so before and especially after each workout.
- Roll at a slower pace. Speed is not the name of the game. Take your time and if you find a sore spot spend some time on it.
- Learn to roll with other pieces of equipment (lacrosse balls, tennis balls, hand roller).
Benefits of Foam Rolling
- Corrects muscle imbalances
- Reduces muscle soreness and speeds up recovery
- Increases range of motion in muscles and in joints.
- Improves neuromuscular efficiency
- Reduces pain and trigger point sensitivity
- Reduces neuromuscular hypertonicity
My Thoughts on Foam Rolling
One of the most common things I hear as a trainer is “I hate stretching” or “Foam rolling hurts, I don’t like it.”. That was my position on both foams rolling and stretching in my early years of working out. When I got to the gym I wanted to dive straight into the workout and skip all the boring stuff. My opinion changed over time as I accumulated injuries and my body began crying for it. I now know how important that stuff is. All the little things like rolling, stretching and corrective exercises are truly what keep us going. Without it, at this point, I might be in a wheelchair!
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Fit-InMotion Personal Training