5 Minute Foam Rolling Routine

Here's a quick 5 minute routine on the foam roll that you can do before or after workouts. Keep it quick and simple. If you want a deeper release, use a lacrosse ball or tennis ball. 

Foam Rolling (Self Myofascial Release) is a method to help relieve some of the tension in problem areas like the calves, or IT bands.   These trigger points or “knots” are developed over time with repetitive movements, strenuous activity, or even bad posture.  Releasing these “knots” is essential for any serious athlete who wants to move better and become more flexible.  It’s also very beneficial for people who just want to improve posture or move without pain. By applying pressure to these trigger points, you can aid the recovery of these muscles and restore them to their normal function.   Normal, healthy muscles are elastic and can be lengthened or contracted on demand, without inhibition.  Simply stretching these muscles isn’t enough to restore them to their original form.  Imagine a wrinkled pair of jeans that needs ironing.  Pulling on those jeans wouldn’t be enough to restore them. Other methods of self-myofascial release include a lacrosse ball, rolling stick, or manual therapy.  

How to: Use the foam roller or a lacrosse ball to find these tight or tender areas.  There will be some pain but it should not be unbearable and the rewards are worth the temporary discomfort.  One benefit of self-myofascial release is that it puts you in complete control of the process.  You know exactly where the spots are and exactly how much pressure you can bear. When you find a trigger point, pause for a few seconds and relax as much as possible, taking deep breaths.  You should feel the muscle release after a few seconds.  If the pain is too much, work the surrounding areas and gradually move towards the trigger point.  Remember, in the end, it doesn’t have to be the most painful experience ever to achieve the goal of restoring good movement.  Never roll over a bone or joint 

Prescription: Foam roll as much as possible, especially before AND after games or workout sessions.