Foam Rolling: Why You Should Be Doing It

Posted December 20, 2007 at 04:00 PM by Lindsay Hutton

Section: Her Fitness, Athletics, Training Programs, Her Health, Injury & Rehab, Her Motivation

Although a foam roller looks simple, the effects it has on the body are far from that. You might have seen them in your fitness center, but either didn’t know how to use them, or thought they weren’t important enough to waste valuable workout time on. I’m here to prove you wrong.

Stretching is essential to any workout. This form of stretching in particular will not only help you feel better, but will help to improve your performance, whether you are a runner, cyclist, or recreational fitness enthusiast. Foam rolling is a form of stretching called myofascial release. Although the specifics of it can get complicated, it helps release the tension in your muscles, allowing them to loosen up and remain limber. Let me explain. Think back to middle school science class and you might remember your teacher mentioning something called the Golgi Tendon Organ. The Golgi Tendon Organ is responsible for sensing tension and the rate of tension change in a muscle. When the Golgi Tendon Organ senses high or prolonged tension on a specific muscle, it responds by making the muscle spindles relax, releasing the tension and making that area looser and more relaxed.

The foam roller allows you to use your own body to put high and prolonged tension on a specific area of your body that may be sore or tight. If you have never used one before, let me give you an overview. To begin, find an area on your body that might be particularly tight and sore. For runners, this may be your IT band and for cyclists, it may be your quads or hips. Target that spot and rest on top of the roller, allowing your body weight to press into the tender area. Keep the roller in place until the pain has diminished by about 50-75%. (This may take several minutes and the feeling you experience will range from discomfort to painful, depending on how tight you are.) Repeat this on any part of your body that may be sore until most of your body is loose enough to be rolled over. Remember to continue rolling on a regular basis to keep any problem areas relaxed. Foam rolling consistently will make a huge difference, and is guaranteed to keep your muscles loose.

It is always a good idea to warm up using foam roller before a workout, and they can also be used after you’re done exercising. Stretching is as important as cardio and strength training, and is an integral part of your physical fitness. So, next time you see a foam roller, take the time to use it. Five minutes of your workout is all it takes to see improved performance and a more relaxed you.