Foam Rolling
Foam Rolling or Self-Myofascial Release (SMF) is a safe and effective way to improve the tone of a muscles and break down muscle adhesion's (you know the feeling when you've smashed your legs on a big run or with lots of squats or lunges and they feel quite hard and bumpy?) If you can imagine all your muscles are surrounded by a glad wrap, called fascia. When we exercise, muscle is broken down and small tears are made (in a good way! don't think painful shredding muscles) This enables our muscles to get bigger and grow. These little micro tears in the muscle become trapped in the fascia and need to be "smoothed'' or "rolled
out. If you think leaving them will eventually fix the soreness, you are unfortunately wrong. It just leads to more problems down the road such as muscle imbalance, reduced flexibility (limiting what types of exercises you can perform) and pain. What the foam roller aims to do is smooth out these adhesion's and aid recovery. While stretching allows muscles to lengthen, this lengthening can sometimes lead to injury. Foam rolling ensures recovery is speedy and muscle imbalances are corrected.
I recommend everyone foam roll, if you are not already doing so.
How do you foam roll?
You use a high density foam roller (generally 10cm x 90cms) on your whole body before and after a workout. Available from
New Outlook Fitness $55 plus postage
I generally get clients (and myself) to start on their fronts. Place the roller across your quads and slowly roll along the quad. Find the sore spots and stay on them for 45secs- 1min, just keep working your way through the whole body. You'll experience cracks and creaks, this is perfectly normal and saves you going to the chiro for an adjustment!
Here are the spots I recommend you try rolling:
Quads
Body is positioned prone with quadriceps on foam roll. It is very important to maintain proper Core control (abdominal Drawn-In position & tight gluteals) to prevent low back compensations. Roll from pelvic bone to knee, emphasizing the lateral thigh
Particularly good if you are a runner and experience sore knees. Position yourself side lying on foam roll. Bottom leg is raised slightly off floor or just touching depending on pain level. Maintain head in “neutral” with ears aligned with shoulders. Roll just below hip joint down the lateral thigh to the knee.
Foam Rolling
Foam Rolling or Self-Myofascial Release (SMF) is a safe and effective way to improve the tone of a muscles and break down muscle adhesion's (you know the feeling when you've smashed your legs on a big run or with lots of squats or lunges and they feel quite hard and bumpy?) If you can imagine all your muscles are surrounded by a glad wrap, called fascia. When we exercise, muscle is broken down and small tears are made (in a good way! don't think painful shredding muscles) This enables our muscles to get bigger and grow. These little micro tears in the muscle become trapped in the fascia and need to be "smoothed'' or "rolled
out. If you think leaving them will eventually fix the soreness, you are unfortunately wrong. It just leads to more problems down the road such as muscle imbalance, reduced flexibility (limiting what types of exercises you can perform) and pain. What the foam roller aims to do is smooth out these adhesion's and aid recovery. While stretching allows muscles to lengthen, this lengthening can sometimes lead to injury. Foam rolling ensures recovery is speedy and muscle imbalances are corrected.
I recommend everyone foam roll, if you are not already doing so.
How do you foam roll?
You use a high density foam roller (generally 10cm x 90cms) on your whole body before and after a workout. Available from New Outlook Fitness $55 plus postage
I generally get clients (and myself) to start on their fronts. Place the roller across your quads and slowly roll along the quad. Find the sore spots and stay on them for 45secs- 1min, just keep working your way through the whole body. You'll experience cracks and creaks, this is perfectly normal and saves you going to the chiro for an adjustment!
Here are the spots I recommend you try rolling:
Quads
Body is positioned prone with quadriceps on foam roll. It is very important to maintain proper Core control (abdominal Drawn-In position & tight gluteals) to prevent low back compensations. Roll from pelvic bone to knee, emphasizing the lateral thigh