Ever had a sore back and not sure what to do to relieve the pain?
Well if you haven’t tried foam rolling yet... you definitely need to try it. Your muscles will love you! Believe me–it will help you feel better long term.
Foam rolling is not just for pro athletes or therapists; it can help every individual relieve common everyday soreness and tightness that hinder your workouts.
Foam rolling is a self-myofascial release technique which has been proven to improve range of motion, flexibility, circulation, and overall improved movement.
It is important to note that foam rolling by itself will not create permanent muscle release. It does, however, make the exercises you are performing during your workout more efficient and assist in fixing the imbalances.
So how do we create change?
If you are prepping for a workout, then add foam rolling into your 5-10 minute dynamic warm up. The warm-up should include both dynamic movements on the roller to release tightness and reintegrate movement of stuck tissue, and a movement or exercise that activates the opposite muscles.
Foam rolling is also very effective with your cool down and stretching, but should be done with less movement. Go back to the overactive muscles that you discovered during your warm-up which are promoting dysfunction. Then roll over the muscle, hold 3-5 seconds, and breathe into it for recovery. This will break up any adhesions formed during the workout by allowing the lactic acid to release. It increases blood flow to the tissue you just used which will speed up the recovery of those muscles and help you feel less sore the day after exercise.
For example: If you have a sore back, start by foam rolling your hip flexors, your quadriceps, and your hamstrings before and after your workout. Many of us sit for long periods of time throughout the day, which causes these muscles to be tight and pull on your back, causing pain. Foam rolling will stretch the fascia so that the muscles can move more freely.
For either scenario, beginning and ending your workout with a few minutes of foam rolling can decrease stress and tightness leading to a better day of moving.