Foam rolling 101

For those of you who have been to the office, how many of you have noticed the black foam roller I have sitting next to my chiropractic table.  Some of you know a lot about it, others think it looks like a fun floatation device, or a kids toy there for amusement.  For those of you who haven’t foam rolled, don’t be fooled by its innocent appearance.  While it may look like fun, those of us who have foam-rolled know it HURTS!

Jokes aside, the foam roller is a great tool when it comes to exercise, and fitness.  It can help prevent injury, improve your training recovery time, and keep your muscle tissue supple and healthy.  But for those of you who do use a foam roller, it can hurt like a beast! 

Foam rolling is painful, irritating, and best yet amazing for your health.  This is one vital took that you should have at home, and try and use every night to help alleviate muscle aches and pains.  Below you’ll find 5 tips to help get you started on foam rolling.  I’ve also attached a nice video, of a trainer showing proper use of a foam roller, and how to get to some of the trickier muscles.

Here are some tips for proper foam rolling.

(1)     Drink plenty of water ahead of time.  When your muscles are dehydrated the tissue is sticky, or glued down.  By drinking water ahead of time it preps your muscles for the work your about to do.  Plus whenever you work deep into muscles you release some stored toxins, staying hydrated is the best way to clear that toxic waste from your system. 

(2)    Use the foam roller before and after a workout.  By foam rolling you can actually increase circulation to the muscles and tissue, getting more water and oxygen to the tissue that static stretching.  Using it after a hard workout help to remove any restrictions in the muscle, and helps to prevent stiff and sore muscles. 

(3)    When using a foam roller, GO SLOW.  Often people go to fast due to pain, or discomfort.  Foam rolling can hurt, but by rolling to fast you’re not getting all the benefit.  Use slow purposeful movements and focus on the painful areas, which need more oxygen, water, and nutrients.

(4)    Try and move in more than on direction, instead of just up and down.  Muscle and the fascia don’t just run up and down, so the key other than going slow is to add some side to side movements and some cross-friction across the tissue. 

(5)    Foam roll daily for maximum benefit.  It’s a lot like flossing, you need to do it every day to get the benefits you want even if you only have 5 minutes. 

So dust off that foam roller and get to work!  If you have any questions give us a call at Brooks Chiropractic (952)456-6611.

By: Brooks Chiropractic, Shakopee MN Chiropractor