Hi Friends!
Today I have another fun guest post for you. Last month, when I got my shin splint, one of the things I finally started doing was foam rolling. I’d read about it on several blogs and know a lot of people that swear by it so I decided to give it a try. I fell in love, but still don’t consider myself an expert since I’m fairly new to it. So I asked one of my fellow Fitfluential Ambassadors to help me introduce foam rolling to you, in case you want to try it as well!
Heather is an RD specializing in sports nutrition, a new mom, totally adorable and was kind enough to tackle this post for me. She blogs over at With a Side of Sneakers and Tiny Sneakers so be sure to go check out her blog! Take it away, Heather!
The Whys & Hows of Foam Rolling
The first time I heard the words “foam rolling” I thought it was some type of wimpy DIY craft project. But when I hurt my knee during a race {iliotibial band friction syndrome} I heard those words over and over again: foam roll, foam roll, foam roll. I figured I better look into this foam rolling thing, whatever it was.
I started foam rolling as part of my physical therapy rehab and it’s been an integral component of my workout routine ever since. It’s been a key player in my recovery and keeping my knee from hurting and getting injured again.
So what IS foam rolling and why should you be doing it?
Foam rolling is a type of soft tissue therapy known as self-myofascial release. Essentially it’s a type of massage you can do on your own- no expensive office visits or hassle of scheduling therapy appointments. Fascia is a fibrous connective tissue that surrounds muscles, among other things. Inflammation and irritation can cause the tissue to thicken, which causes pain, decreased range of motion, poor blood flow, and more inflammation and irritation. Myofascial release helps ease the tension and associated pain of these “trigger points” or “muscle knots”.
A foam roller is exactly what it sounds like: a dense roll of foam {usually about 6” in diameter} you use to help relieve the kinks and help heal and prevent injuries. It’s not just for athletes- anyone can benefit from foam rolling.
The most basic form of foam rolling is to place the foam roller on the ground and roll your body over it, spending more time on areas that cause pain or sensitivity. You can target any body part you can reach. With the help of the foam roller, that’s just about everything. Great areas to focus on include the IT band, quads, hamstrings, glutes, calves, shins, and back.
If you’re working through an injury, foam rolling the afflicted area a couple times of day will provide the most benefits, otherwise a couple times of week is a great habit to engage in for maintenance and prevention of injury.
Here are a couple of my favorite ways to foam roll:
Note: I should probably enter that standard disclaimer that lets you know I’m not a doctor or therapist, just an avid foam roller user.
IT Band
Quads
Hamstrings
Glutes
Calves
Shins
Hip Flexors
Back
Tips:
- Increase or decrease pressure by adjusting how much weight you put on the foam roller.
- Go slowly and gently, lingering longer over areas that feel tight or sensitive.
- If you find knots or trigger points, it probably won’t feel too good to roll over them. Actually, it might downright hurt. But use good judgement- it should be a “therapeutic” hurt and not a “oh my gosh I’m going to break something” hurt.
For those trying to get a more intense massage session, try a foam roller with a built on grid or a stick-like tool to achieve deeper relief. Small stick tools are also a great option for travelling.
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Your turn! Tell us :
Have you tried foam rolling?
Enjoy!
–Lindsay–
PS…I have managed to sneak in a few workouts this past week. Here’s a quick look:
Two mile run, 1.25 mile walk:
A weekend hike with the dogs and a little stair running:
A Labor Day hike on one of our favorite dog-friendly trails:
A much-needed, late night 3-miler that felt EASY!
A long with the dogs, a few planks and a pumpkin treat for the boys.
10 min warmup, 20 min sprints = sweaty mess
The end!
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I’ve never really known what to do with a foam roller, or understood the benefit. But, I just noticed today that my gym has a free foam roller workshop coming up. It piqued my interest, but now with this post I think I’ve been convinced to give it a try.
Thanks a lot for this post. I am a new runner and want to learn more about foam rolling so I can avoid injuries… This post has come at the right time 🙂
Do you have any suggestions for a good brand of foam roller? I would like to buy one but am kind of confused by all the different brands out there.
i have a gaiam one that i bought at target for like $20. don’t need anything fancy!
Great post!!
When I took up running more seriously, I hit the pavement a little too hard and a little too fast. Oh boy, were my IT bands ever tight! And my hamstrings! Oof. I didn’t have a foam roller, and didn’t have time in my schedule to bus for 1.5 hours round trip to get one. So I’ve been using my rolling pin. 🙂 It’s awesome!! I can’t believe the difference. I would highly, highly recommend it.
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very resourceful!!
I HAVE TWO.
that way if Im upstairs or DOWN I have no excuses 🙂
I’ve been toying with the idea of buying a foam roller for months now. I think I’ll love it but it’s hard for me to pony up the money to buy it since I’ve never tried it before!
do it! i waited forever to buy one as well!
I have never foam rolled! I need to get me a foam roller. Thanks for the info! Much appreciated 🙂
Have a great weekend!
girl you would love it!
Foam rolling REALLY helps my knees/hips/IT band! I just have to make time to actually do it consistently!!
me too…i’m always skipping days!
I think the universe is telling me to do more foam rolling as this is the 2nd blog post I have read today about it. lol But it does do wonders for me. It hurts so good!
I LOVE foam rolling!!! I’ve been doing it for a year now and have noticed huge improvements! I have a full time desk job and even though I use my lunch break to work out and stretch and also go for walks/runs after work, my legs would still cramp up while sitting at my desk. But since foam rolling, I don’t cramp up!!! I would encourage everyone to give it a try!
awesome! glad it helped!
I keep seeing that foam roller…never used it. I’m afraid to use it at the gym because all those sweaty guys use it….perhaps I should get one for myself!
give it a whirl! don’t be scared! or buy your own!
I LOVE foam rolling. It really helps my muscles recover faster and it feels great (but hurts). My favorite lately has been rolling out my back. It’s great especially if you sit in front of a computer all day!!
yes!!! me too. love the back!
Thanks so much for all the tips on foam rolling girly! As I run more this is definitely something I want to look into!
def check it out. i only run 3 miles at a time and i still use it and love it!
Great explanation, and I love all the pictures demonstrating the various moves. I mostly use the stick, but need to get a foam roller, too. And great workouts as usual, Lindsay!
thanks Laura! i’ve never tried the stick….looks even scarier than the foam roller!
I’m going to have to look into foam rolling… looks great! I wanted to also tell you thank you. I made your Tuna Quinoa cakes last night but subbed the tuna for salmon & let me tell you a hit! I’m taking them for lunch this week w/ a salad. Yummy! 🙂
yay! so glad you liked them!
I have yet to try Foam Rolling but I NEED to! It looks so good for you, even though I know it hurts in a good way. I’m training for 1/2 marathon and need it for my IT band and hips. Thanks for the tips!
i would highly recommend it!
YEA for foam rolling! I love it after a tough workout or a long day sitting at a desk! Thanks for sharing all of the info. Even 5 minutes helps immensely!
so true! i’ve been loving it after my desk job too!
I know it’s good for me. I know it works. Yet I never do it. Ugh. I’m a terrible post-workout person.
Love to hate my roller! It’s in my living room staring at me all the time so I don’t forget about it. 😉
The hip flexor rolling is something I need to get better at. But it always gives me at least a giggle when I try it. 🙂
haha i think i look pretty funny when i foam roll! the dogs laugh at me 🙂
I have a love / hate relationship with my foam roller. It hurts so good kind of thing 😉 I also have IT band syndrome and came across foam rolling (which now that you mention it does kinda sound like some sort of weird DIY craft thing – lol). It has been really helpful, though admittedly I don’t do it enough. Like Laura @ Sprint 2 the table, I’m also a slacker when it comes to post-workout stretching. Though I have been getting a little better!
me too! i need to be more consistent!
Foam rolling has been a life savor for my knee! I have bad IT band syndrome and it makes such a huge difference!
Great info! I will be getting a foam roller!
awesome! let me know how you like it!
I haven’t tried foam rolling though I keep telling myself that I’m going to! ha!
do it! it helps a lot!
I have a foam roller and use it nightly. It is one of the spikey mean type. I hate it, but always feel like I recover faster and great for injury rehab.
it’s def a love hate. you’re braver than me with the spiky one!
I love foam rolling!!! It definitely helped with soreness. Now I do it after running.
me too! that’s the best time!
love this post! I was just talking about getting a foam roller, especially to help with my sore hips (mainly from running).
definitely try it out!
The IT band is so hard to stretch, and the foam roller really helps! One you didn’t show, that’s also great, is putting it behind your back between your shoulders to stretch them out and open the chest. Great for office/computer workers.
ooooh great idea! thanks for sharing!
Hi… I thought you might find some use in this link.. http://www.facebook.com/ashleybordenfitness/app_128953167177144
She is awesome. She has a pdf all about foam rolling and a great show on the live strong women’s channel on youtube called Perfect Form. She does a lot of foam rolling before she begins the workouts. you can also you a soft ball to roll out your shoulders and psoa!!! I learned that from her.. check her out! 🙂
Love foam rolling. We actually foam roll at the gym pre/post class – it makes such a difference! For those worried about the $$ of foam rollers (although I’ve seen them at TJMaxx for about $15), a PVC pipe from Home Depot actually does the trick if you are a little bit more pain-tolerant, and costs about $7.
great tip! thanks so much!