How, why and when to foam roll

Is mobility and recovery a huge focus in your training programme? It should be! Training 4-6 hours a weeks isn't enough to combat the amount of sitting and slouching we do. Plus the positive impact we cause in the gym can sometimes bring on short term negatives like soreness and tension which if left untreated and allowedto build up can add to our problems.

Adding in some extra work can do wonders for your fitness results as well as your health and foam rolling is one of those extras we recommend you do daily. 

Before we delve more into this please note that it's important you stay away from rolling out your lower back and stay off of joints and bones when rolling out. 

Why
Foam rolling is a self-massage technique which releases tightness and trigger points. Rolling out applies pressure to your muscles aiding in recovery. It's important that your muscles function optimally at all times so you're healthy and ready for anything.

How
Check out the videos below on how to target each area of your body.

Quads - Start in a plank position on your forearms and lower yourself onto the roller. Press all your weight onto the roller and roll back and forth. Intensify this by shifting your weight to one side. 

Hamstrings - Start by sitting on your bum and placing the roller under your one leg and bend the other. Raise yourself off the ground and roll back and forth. Intensify this by placing one leg on top of the other.

Calves - Start in the same position as above but with the roller under the lower portion of your leg. Raise yourself off the ground and roll back and forth. Intensify this by placing one leg on top of the other and rotation the leg on the roller.  

Adductors - Start lying on your front with yourself propped up on your forearms. Bend one leg and bring it out to the side and place the roller under your inner thigh. Roller out up and down your inner thigh.

IT Band - Start in a side plank position with the roller under your lower leg and plant the foot of your top leg in front of you. Front down and up the outside of your leg. Intensify this by placing your top leg on top of the other.

Mid back - Start by planting your feet and leaning back onto the roller. Start with the roller under your mid back and your hand behind your head. Lift your bum of the floor and move the roller up to between your shoulder blades and back down. DO NOT roll lower than your starting point. 

Upper back - Do exactly as above but keep your arms across your chest and the roller focused on your upper back and between your shoulder blades. Intensify this by placing your hands behind you head. 

Lats - Start by lying on your side and your bottom arm stretched out above you and place the roller under your side. Bend your top leg and place your top in front of your for support. Intensify this by rotating forward and backwards slightly.

WHEN
Try adding this in your routine anytime during the day.

Before your session - Spend 3-4 minutes rolling out the muscles your going to be working during your workout. I.e. Legs and mid back before squatting.

After your session - A few minutes on the worked area followed by some specific stretching works perfectly post workout.

Before bed - Are you sore from yesterday and need to relieve some tension? A few minutes before bed will definitely help when the morning arrives plus if you've had a tough session that day then get ahead of the DOMS with some rolling.

Upon waking - Are you stiff today? Yesterday's session might have been tougher than you thought or sitting in that meeting all day yesterday might affect your training today so add a few minutes into your morning.

These are just some of the areas you can target but a perfect place to start nonetheless. There are many ways to improve your recovery and performance and decrease your risk of injury so make sure you’re putting in the work. For more information and ideas with foam rolling check out Triggerpoint.

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