Foam Rolling

Foam rolling has come up three times today in my Facebook news feed. I'm taking it as a sign to post about it. I am not great about using my foam roller after every time I exercise, even though I understand the reasons behind it. It ... just hurts! Which is exactly why I need to use it more. I'm obviously tight from working out, and the foam roller helps to loosen those muscles up. It's like getting a massage: it hurts, but in a good way. And it gets at some of the fascia and myo-fascial tissue (again, like massage) that is deep but not easily released through traditional stretching. Now that I've sung the praises of foam rolling, I'm re-posting an article about how to use it. And then going to do some rolling of my own. Rolling in the Deep.

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Hips: The muscles around your hip joint, a.k.a. the hip flexors, help you draw your knee up as you stride. They can get inflamed, resulting in a feeling of tightness or even a sharp pain with every step.

Hip Flexors Roll

• Lie facedown on floor, both thighs atop roller just above knee, torso propped up on forearms.
• Roll body backward until roller reaches top of thighs; roll back to start. Continue for 60 seconds.

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Glutes: Your glutes, which help stabilize your pelvis as you pound the pavement, can tighten up if they are too weak.

Glutes Roll

• Sit on floor, right thigh atop foam roller, palms flat near hips. Cross right shin over left thigh and lean torso back slightly.
• Roll body forward until roller reaches lower back; roll back to start. Continue for 60 seconds. Switch sides; repeat.

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Hamstrings: As your foot strikes the ground, your hamstrings contract to counterbalance the forward motion of your body.

Hamstrings Roll

• Sit on floor, back of right knee atop roller, palms flat near hips. Cross left ankle over right ankle and lean torso back slightly.
• Roll body forward until roller reaches glutes; roll back to start. Continue for 60 seconds. Switch sides; repeat.

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Calves: The acceleration of running, or push off, of each stride causes tiny tears and stretching in the muscle fibers in your calves. Even every day use of calves makes them deserving of some foam rolling care.

Calf Roll

• Sit on floor with legs extended, right ankle atop roller, palms flat near hips. Cross left ankle over right ankle and lean torso back slightly.
• Roll body forward until roller reaches back of right knee; roll back to start. Continue for 60 seconds. Switch sides; repeat.

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