Foam Rolling Techniques
Maybe you've been foam rolling before your workout, maybe after? What about both? Which is best? Personal trainer Pete has answers.
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The literature on foam rolling is new and not entirely conclusive, however, there are some basic agreed upon principles:
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Foam rolling before a workout increases blood flow to the rolled area, priming the muscles for exercise
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Foam rolling before a workout relaxes your muscles and can improve mobility
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Foam rolling after a workout has been shown to help reduce muscle soreness
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Foam rolling after a workout helps muscles return to their proper lengths
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When we activate a muscle, it shortens, when a muscle is underactive, it is lengthened. Foam rolling assists in maintaining proper muscle length after the muscles have been worked.​
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Quadriceps (thighs)
Time rolling:
90-120 seconds
Begin by kneeling in front of your roller. Slowly lower your body over the roller such that the middle of your thighs are contacting the roller. Slowly roll back and forth along the length of your thighs.
Glutes (butt cheeks)
Time rolling:
60-90 seconds each side
Sit on your roller with your knees bent. Extend one leg, then slightly lean to that side as you place your hand behind you for stability. Slowly roll back and forth.
Piriformis (deep, behind glute)
Time rolling:
60-90 seconds each side
Sit on your roller with your knees bent. Keep one knee bent as you bring your opposite foot across your knee. Hold your ankle for support as you slowly roll back and forth.
IT band (side of leg)
Time rolling:
60-90 seconds each side
Gently lay the side of your leg onto your roller, then cross your opposite leg over and plant your foot for stability as you slowly roll back and forth along the side of your leg.
Hamstrings (rear of leg)
Time rolling:
90-120 seconds
Sit on the ground with the foam roller underneath the rear part of your legs. Place your hands behind your body, then raise your butt off the ground and slowly roll back and forth over your hamstrings.
Calves (lower leg)
Time rolling:
90-120 seconds each calf
Sit on the ground and place the foam roller underneath your calves. Cross one leg over the other to apply pressure. Place your hands behind your body, then raise your butt off the ground and slowly roll back and forth over your calf.
Rhomboids (middle back)
Time rolling:
90-120 seconds
Sit on the ground and place your foam roller behind you. Gently lower the middle part of your back onto the roller, then raise your butt off the ground and cross your arms over your chest. Gently and slowly roll back and forth, ensuring you roll only over your middle back.