How to Foam Roll for Maximum Benefits
You’ve been doing it all wrong…
I remember watching people at my gym during physical therapy school foam rolling their quads and just moving up and down their legs while checking their phones. Hate to admit it, but I judged hard, because I knew they weren’t getting the maximum benefits that foam rolling offers.
Granted, the name “foam rolling” sounds easy enough, where you can roll out our limbs while giving compression/decompression and bring new blood to the surface. However, you’re not breaking down those myofascial adhesions well enough to make your effort last. So let’s try something new, shall we?
I break down this strategy for foam rolling, which you can apply to any muscle group. Bonus for this blog: you get to watch me lead you through how to do it in the videos below! Feel free to skip down to the videos ASAP for a lower body and upper body roll out.
The basic moves are:
SEARCH
ACTIVE RELEASE
SCRUB
REPEAT
But it hurts so badly!
One thing I remind people of is that when you are foam rolling, you’re exposing those tiny receptors for pain called nociceptors, which is why foam rolling can feel super uncomfortable. But like anything else that makes you uncomfortable, you get used to it AND it helps you get out of your “normal” and GROW. Give it a try and DON’T FORGET TO BREATHE!
Want to try the little red peanut?
I’ve been recommending this perfect travel size foam roller from one of my favorite sports equipment brands (SKLZ is local to Carlsbad, CA) since I became a PT five years ago and it’s been my go-to for foam rolling. I wouldn't share it with you otherwise! Check out the link below to get your own, and let me know what you think if you already have it.
Warm-up and recovery is key to maintaining a healthy body. And better body care starts ... [More]
Price: $19.99
In full transparency - if you use the link above, I’ll receive a small commission. Purchasing the peanut listed via my link will not charge you any extra money - just think of it as a referral bonus for me to keep on trying new things, testing out all the products, and passing along the gems to you! Happy rolling.