Scott Charland, manager, Human Performance Training, Parkview Sports Medicine, talks foam rolling techniques.
Foam rolling is helpful for a few reasons. First, it alleviates muscle soreness and tightness. It also increases blood flow and range of motion in the muscles. Because of all these benefits, you can use foam rolling as part of a good warmup or your cooldown.
Let’s work through some specific techniques.
More of a visual learner? Watch the video: Experts in Motion: Foam rolling.
Technique No. 1
Targeting: The calves
1. Put your calves on the foam roller.
2. To work one calf at a time, cross one leg over the other, and complete a nice big range of motion, from the back of the knee all the way to the Achilles tendon.
If you find a spot that's tight or tender, work on that area a little more.
Technique No. 2
Targeting: The hamstrings
1. Put the top portion of the leg on the foam roller.
2. To work one hamstring at a time, cross the leg over the other, and complete a nice big range of motion, from the back of the knee all the way up to the glute.
Technique No. 3
Targeting: The IT band
1. Lay on your side on the foam roller.
2. Working one side at a time, complete a nice big range of motion, from the hip to the knee.
Here, you can take the pressure off by using your hands for support. You will likely feel some discomfort, but as time goes on, those muscles will loosen up. Try to relax.
Technique No. 4
Targeting: The glutes
1. Put the back of the leg on the foam roller.
2. Focusing on one side at a time, roll the side of the glute.
Technique No. 5
Targeting: The back
1. Lay on your back on the foam roller. Cross your arms over your chest.
2. Roll all the way down, and then come back to your starting point.
For each of these techniques, I recommend about 10 repetitions. Go nice and slow, there’s no need to rush. Work up the legs and then finish with your back.
With time, you’ll find that foam rolling enhances your range of motion and makes your workouts more efficient. This simple addition to your routine is a great way to give yourself an edge and increase performance.
To learn more about Parkview Sports Medicine Performance Training, visit us here.
