We all get told to buy a foam roller, but who teaches you HOW and WHAT to do with your foam roller to help yourself? Here are a few pointers I share when I’m teaching foam roller classes:
1) If you are pressed for time, foam rolling post-activity is a more economical use of your time. 10 minutes to roll glutes, hamstrings, quads and low back are usually a great and semi-easy routine to commit to.
2) DO NOT waste your time rolling your IT bands. The muscle that regulates the tightness of your IT band is actually between the ASIS (top bump on your pelvis) and the greater trochanter (head of your hip), it’s name is the Tensor Fascia Latae (TFL)
A more efficient use of your time and energy is to get a lacrosse ball or Trigger Point Therapy 5 inch foam ball and stand near a wall. Put the ball on the wall at the correct height for your hip/TFL and lean your body/hip into the ball–with your weight off the leg being worked against the wall. We have a video here on the the website showing how to do this.
3) Foam rollers are not all created the same. The white foam (in my estimation) can break down and become squishy very quickly. Which negates their effectiveness. They are great for beginners who are new to rolling, but be aware you will need to graduate to the more firm rollers about 3-4 months after purchasing.
My favorite rollers are the 36-inch, black polystyrene rollers. I think the easiest and most economical retailer to get them from Amazon, here’s the link: https://a.co/d/0af9LheI
Here’s why. The black rollers are made of a firmer, more dense foam that lasts quite a long time, even with dedicated usage. The size that we chose is due to the fact that you can do more things with the longer version. Our favorite move that demonstrates this best is, when lying with the foam roller parallel to the spine, with one end resting where your skull and spine meet (occipital ridge) and the other end resting at your sacrum (base of the spine) A very small movement (2-3 inches) back and forth (left to right) to each side of the spine is the most awesome feeling and release after a long day on your feet, after a run, long drive, etc. We like to stretch our arms out to each side to stabilize ourselves and open the chest a bit. Throw in some deep breaths and stay here for as long as you like, but at least 2 minutes to give the muscles a chance to “let go.” Try it and let us know what you think next time you are in.
Cheers!
