Do you FOAM ROLL?? You should! Here’s why…the benefits of foam rolling are as follows:
- Improved joint mobility and fascia flexibility
- Reduced muscle soreness
- Improved muscle tone (activity)
- Decreased stiffness and muscle tension
- Improved range of motion
- Improved blood flow to muscles
- Breaks up adhesions, knots, and scar tissue surrounding muscle
Oh, and did I mention it helps reduce stress??? It’s like a FREE deep tissue massage!
So how do you foam roll? Here are a few of the most common foam rolling exercises recommended by TriRadar.com (refer to the picture above for examples)
1 - The Iliotibial Band
The ITB is a band of fibrous material running from the top of the hip to underneath the knee. A tight ITB is commonly associated with the injury “runner’s knee”. Any dysfunction can lead to pain at the front and side of the knee.
1. Lie on your right side with the roller just under your hip-bone.
2. Straighten your right leg, support yourself using your arms and if needed, the left leg.
3. Roll from the hip down the outer side of your leg to the knee.
4. Repeat on the other side
2 - Calves
Tight calves can be a factor in a number of lower limb injuries, from Achilles problems to shin splints.
1. Sit with the roller under your calf, stacking one foot on top of the other.
2. Support your body weight with your hands and roll the length of the calf; alter the angle of the leg to get to the outside and inside of the muscle
3 - Quadriceps
Tight quads are a common complaint, but a foam roller can help overcome this. It promotes faster recovery, reduces soreness and lowers the risk of associated hip and knee injuries.
1. Lie face down, with the roller under one thigh, support your body weight with your arms.
2. Roll the length of the quad from the hip to the knee.
3. Alter the angle of the leg so the whole muscle is worked.
4 - Thoracic Spine
A stiff thoracic spine is common, especially in triathletes who spend countless hours flexed over their handle bars. In addition to injury prevention, working on better thoracic extension will help run performance by improving run posture, biomechanics and breathing function.
1. Lie on your back over the roller with your lower back dropped down.
2. Roll, relaxing as much as possible, letting the back arch over the roller.
3. You can hold this position, or roll to target the muscles at either side of the spine. Support the neck if you have any issues in this region.
Looking for a Foam Roller? I highly recommend the Rumble Roller for the most intense massage.
- Improved joint mobility and fascia flexibility
- Reduced muscle soreness
- Improved muscle tone (activity)
- Decreased stiffness and muscle tension
- Improved range of motion
- Improved blood flow to muscles
- Breaks up adhesions, knots, and scar tissue surrounding muscle
Oh, and did I mention it helps reduce stress??? It’s like a FREE deep tissue massage!
So how do you foam roll? Here are a few of the most common foam rolling exercises recommended by TriRadar.com (refer to the picture above for examples)
1 - The Iliotibial Band
The ITB is a band of fibrous material running from the top of the hip to underneath the knee. A tight ITB is commonly associated with the injury “runner’s knee”. Any dysfunction can lead to pain at the front and side of the knee.
1. Lie on your right side with the roller just under your hip-bone.
2. Straighten your right leg, support yourself using your arms and if needed, the left leg.
3. Roll from the hip down the outer side of your leg to the knee.
4. Repeat on the other side
2 - Calves
Tight calves can be a factor in a number of lower limb injuries, from Achilles problems to shin splints.
1. Sit with the roller under your calf, stacking one foot on top of the other.
2. Support your body weight with your hands and roll the length of the calf; alter the angle of the leg to get to the outside and inside of the muscle
3 - Quadriceps
Tight quads are a common complaint, but a foam roller can help overcome this. It promotes faster recovery, reduces soreness and lowers the risk of associated hip and knee injuries.
1. Lie face down, with the roller under one thigh, support your body weight with your arms.
2. Roll the length of the quad from the hip to the knee.
3. Alter the angle of the leg so the whole muscle is worked.
4 - Thoracic Spine
A stiff thoracic spine is common, especially in triathletes who spend countless hours flexed over their handle bars. In addition to injury prevention, working on better thoracic extension will help run performance by improving run posture, biomechanics and breathing function.
1. Lie on your back over the roller with your lower back dropped down.
2. Roll, relaxing as much as possible, letting the back arch over the roller.
3. You can hold this position, or roll to target the muscles at either side of the spine. Support the neck if you have any issues in this region.
Looking for a Foam Roller? I highly recommend the Rumble Roller for the most intense massage.
Another great option is a Standard 18" Roller.
Questions? Need help finding the right program for you? Contact me at coachrachelmcmichael@gmail.com and let's get started!
