in recent months Foam Rolling is becoming more and more main stream. I can recall a good client of mine, who had finally taken my advice in purchasing one, but only after he saw one of his favorite NFL football stars leaving the car he arrived in with one under his arm. From that moment on, he's lengthened his spine a full inch, and now only sees me for maintenance once a month. SO If you are still of a mind that foam rollers are for everyone else, then you are MISSING OUT on one of the most effective tools at your disposal for physique-building, recovery, injury prevention, lengthening the SPINE and vertebrae to improve posture..the list goes on .
Joe Hashey, C.S.C.S., owner of Synergy Athletics, explains: "Foam rolling smooths and lengthens your muscles, and breaks up adhesions and scar tissue." Another benefit is that it helps your muscles relax by activating the sensory receptors connecting your muscle fibers to your tendons. The net effect is better blood circulation, which in turn speeds workout recovery and boosts performance.
A few other basic, yet obvious benefits is increased blood flow throughout the body, better movement, & increased R.O.M. (range of motion). These benefits can decrease the chance of injury, increase injury recovery, open the (S.I. Joint)~a muscle joint. Increased circulation is huge for recovery and greater ROM means you get to work muscles more thoroughly, return to work faster, increase your chance at a better competition, more up to bats,more lifting days or what ever your desired workout regiment is.
My recommendations on how to use a foam roller
…Always stay on the muscle tissue but it is ok to roll on or near tendons, around joints, and bony structures (most won’t advise this but from my experience, you won’t cause any damage) but do use, your common sense when foam rolling around these area’s. Try and recognize a “good pain versus a bad pain” when foam rolling and don’t roll on area’s that do not smoothly. It is more effective to start by placing the roller on the sensitive or knotted spot and gradually increasing the amount of pressure. Remain on the tight spot until the muscle releases make the effort try to hold this pressure for 30 seconds working up to 1 minute holds, breathing calmly while relaxing the rest of your body.
- Pay attention to how your body responds when, you roll or find a tender spot. Most likely, your body will react with a sudden jerk and your body will tense up. When you find, yourself like this, take a deep breathe and try, your best to relax into those tender spots; learn to embrace the pain. And you will break out in a sweat or start to feel very warm all of a sudden.
- Limit soreness and tightness by increasing blood flow and flexibility.
The foam roller, like traditional stretching, is a great tool for lengthening and elongating muscles, but its benefits are especially helpful for runners, who often suffer from tight and fatigued muscles. Instead of simply lengthening the muscle, a foam roller massages muscles intensely, much like a massage from a massage therapist, but without the heavy cost.
Just Remember Foam Rolling is Not a replacement Proper Stretching, Warming up or Cooling down, but can be used as a tool to limit soreness, tightness,lengthening, releasing the joints, all through increased blood flow and flexibility
Here are a few examples of and exercises on how to Foam Roll