Foam Rolling Fundamentals

Foam rolling can be an excellent diy massage tool for pre- and post-workout. (Self-myofacial release). 

Benefits:

Pre-workout (warm-up):

• reduce injury
• Loosen connective tissue
• reduce pain
• improve range of motion
• lengthen the muscles, improving flexibility
• Maximise the effectiveness of stretching

Post-workout (recovery):

• reduce muscle soreness
• improve the circulation of oxygen and nutrient-rich blood
• help move toxins away
• ease out muscle knots
• Maximise the effectiveness of stretching

Things to remember

• When foam rolling, you need to focus on how much pressure you are applying, making sure it isn’t excessive and that the technique you’re using is the most efficient.
• Pressure should be within your body's pain threshold, feeling it but not excruciatingly painful. Start light and increase gradually, listening to your body!
• Only foam roll the meaty muscle parts, not your tendons, joints or lower back
• Don't overroll it - 30 sec in one area - inexperienced people: up to 3 times a week, experienced: up to 3 times a day
• Engage your core, mind the rest of your posture & be purposeful in your movement, pressure and pace
• Support yourself with at least 3 points of contact on the ground (the roller/ball being one point)
• Don't foam roll over an active injury, as this can increase inflammation
• The location of your pain, might not be the source of your pain.  Try and work on the surrounding muscles as well.

• Active rolling: position the muscle over the roller and roll in one direction towards your core, 5 times, applying pressure with your body weight, take a break and repeat
• Pressure point rolling: align the muscle over the roller or ball and apply pressure to the area, holding it there about 30 seconds or until you can feel the knot release

Talking to a PT or Injury & Rehabilitation specialist can help with this as well.