In light of the Eugene Marathon that took place last weekend, we thought a foam roller “how-to” blog would be useful this month!
Using a foam roller on tight, sore muscles can be an effective way to:
- improve circulation,
- break up fascial or muscle restriction,
- and improve tissue length/range of motion.
It can feel great to dig into those muscles (although somewhat painful at times!) We love to foam roller our quads, IT band, hamstrings, calves, and piriformis (okay…it’s a love/hate relationship). 😉
Watch Our Foam Roller Video Demonstration
Our latest video goes over the most common uses and muscle groups to provide you with a better understanding of the process and which muscles you are trying to address. You can do each muscle group for a minute or so, then switch to a new area. Staying in one spot too long is not helpful and can make you extremely sore. This is something that can be done daily. This video is just a brief demonstration of what you can do; there are so many variations!
Another purpose of the foam roller is to assist with postural correction. Let’s be honest – most of us do not have stellar posture (personally, I blame gravity, definitely not laziness. 😉 Over time, we can become stiff with rounded shoulders and a forward head. By laying on the foam roller vertically down your spine and horizontally across your mid-back (shoulder blade region only!), you can improve spinal mobility, as well as release the muscles surrounding the spine, allowing you to sit and stand with a straight back. You can lay on the foam roller for about a minute or two, 3-5 times per day. You do NOT want to use the foam roller horizontally across your neck or low back; save it for that stiff mid-back.
Please remember to stay in good posture, don’t stay on the roller for too long (you can make yourself really sore), and where you feel your pain is not always where your problem is. If you continue to have pain, please consult your physical therapist.
Happy Foam Rolling!
Megan, Diane, and Chelsea