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Foam Rolling

Foam rolling is a form of myofascial release and used when delayed onset muscle soreness (DOMS) happens. It is used for larger muscles and easiest to use on the posterior side of the body.



Foam rollers are benefical in loosening knots, increasing blood flow, release of deoxygenated muscles (lactic acid), and improving posture.


Types of Foam Rollers


  • Soft/Styrogoam - softest and has the msot give

  • Firm - more rigid, but has some give (most have a plastic center)

  • Rumble Rollers - has extra firm ridges to pinpoint areas for deep tissue release

  • Vibrating Rollers - newer form that uses vibfration, plus deep tissue massaging for quicker release


How to Foam Roll


  1. Pinpoint sore, tight, knotted muscles

  2. Center the muscle above the roller (perpendicular to muscle)

  3. Increase pressure by lowering body onto the roller until comfortable, but not painful

  4. Hold for 20-30 seconds to let the roller sink in

  5. Slowly roll back and forth

  6. Move slowly to focus in on certain sore areas

  7. When you find a knot, let roller sink in on that area

  8. Best to roll the full length of the msucle to increase blood flow and range of motion

  9. NEVER roll over joints



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