Stretch and Massage Your Own Muscles Safely: Foam Rollers 101

Sometimes, you get all ready for your workout, perform your stretches, and still feel too stiff and sore. This is not uncommon. One of the best ways to prep for or recover from an intense workout (like HIIT) is massage. But what are the chances you've got a masseuse on hand?

Foam rolling is a recent revolution in the fitness world because it's an effective form of self-massage.

Get in the know about foam rollers and how they can change your workouts.

Benefits of Foam Roller Exercises

Massage has been used for a long time by personal trainers and physical therapists. Called myofascial release, exercise-related massage loosens and restores soft tissue in the body. Foam rollers act as a therapist’s hands would, allowing you to perform self-myofascial release (SMR.)

Some of the many benefits of foam roller exercises include:

•        Increased blood flow
•        Improved range of motion
•        Reduced soreness and stiffness
•        Decreased recovery time
•        Less risk of injury
•        Used for total body release

If you find yourself struggling with soreness or limited flexibility, the benefits of foam rolling can transform your ability to workout effectively and safely.

Types of Foam Rollers

One of the secrets to foam rolling successfully is choosing the right tool. There are different kinds of foam rollers. You can choose your ideal foam roller based on:

Density

These helpful massage tools are made out of foam. Foam varies in density. If you are using a foam roller for exercise or to recover for soreness, aim for a low-density roller because it will be softer. Firmer, high-density rollers are best for athletes or seasoned gym junkies.

Length

Typical full-size foam rollers are 36 inches long. You can use these rollers for many different exercises. Shorter foam rollers are better for targeted exercises, though. Choose a shorter foam roller if you are mainly going to practice SMR on your arm or leg muscles.

Surface Type

Many foam rollers boast a smooth surface. This is beneficial for most kinds of stretching and exercise. Knotted muscles are released more effectively using bumpy surfaced rollers, though.

Foam rollers can be purchased in many fitness supplies stores or online. Perform Better sells popular foam rollers, like the rumble roller, for about $45-$70. Amazon also offers budget-friendly rollers, like the basic high-density roller for $19.

Examples of Foam Rolling Exercises

Foam rolling is basically just performing SMR massage by gently exercising as the tool stretches and soothes your muscles. You can find foam roller SMR exercises for nearly every major muscle. Many people include SMR as part of their workout planning.

Some popular foam roller exercises include:

Calf Roll Outs

Goal: To stretch your calves before or after intense exercise.

How to:

•  Sit with your legs out straight and your hands on the floor behind you.
• Put the foam roller under your calves just below the knee.
• Supporting your weight with your arms so that your rear doesn’t rise or fall, slowly roll the roller between your knees and ankles.

Goal: To break up knots and release muscles after lifting or after a day of sitting.

How to:

• Sit with your feet planted on the floor in front of you.
• Place a foam roller behind you and lean back so it is below your lower back, just above your rear.
• Support yourself with your hands behind you and your feet remaining planted.
• Bend your knees to move the roller up and down between the bottom of your shoulder blades and your lower back.

Goal: To break up knots and improve range of motion in shoulders and torso.

How to:

• Lie with the foam roller beneath your upper shoulders.
• Place your feet on the floor, knees bent.
• Put your hands behind your head so your elbows are facing out.
• Tighten your abs for stability and extend your knees as you twist to one side so that one elbow nearly touches the floor.
• Repeat twist in the other direction.

When to Practice Foam Rolling

Foam rolling can be helpful whether you’re new to fitness or a seasoned bodybuilder. The options for when to use a foam roller are flexible.

For more intense workouts, use SMR pre and post workout. If you’re trying to lose weight with a steady functional workout regimen, foam rolling can serve independently as a stretching-exercise on your rest days.

After you practice SMR and your muscles are flexible and agile, increase your stretch with yoga. Use our FREE Yoga Guide to get started.