Foam Rolling – Top 10 Do’s & Don’ts
We recently ran a foam rolling workshop to discuss potential benefits and to display the instantaneous changes we can gain in range of motion from shorts bouts of foam rolling!
It was a very popular workshop so we wanted to write a very quick blog detailing some quick yet important take-home messages.
- The potential mechanisms for the benefit of foam rolling are quite broad. However, it doesn’t matter! It works to help reduce soreness and increase range
- Foam roll after activity & the following day to help prevent exercise induced muscle soreness
- For smaller, harder to reach areas such as the pecs or gluts, use a lacrosse or tennis ball
- Use on typically ‘tight areas’ but also body regions that are put under extra stress from your activity/lifestyle habits
- Make sure that you’re the area that is being worked on is ‘relaxed’ a common example is the calf – make sure your toes are not pointing upwards when rolling this area
- You do not need to roll into extreme pain! Rolling up to a 4/10 and an 8/10 on a pain scale have been shown to increase range to the same degree
- Use it as a time to relax – slow deep breaths and relaxing will help your nervous system ‘calm down’
- Short bouts and then reinforce: This is a newer concept, but short bouts of rolling followed by an active activity can help reinforce the range you have just gained.
- Foam rolling does not reduce short term power output like static stretching can
- Follow our vimeo account here for an array of rolling techniques: https://vimeo.com/channels/1151057
Keep an eye out for our next Foam Rolling workshop by going to our Events page
Or if you would like to book a one to one Foam Rolling technique session then call us on 01628639532 to book in!Categories: All Articles / Injuries
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