The Guide to Self Myofascial Release with a Foam Roller
Revised by Stephanie Zaban (Registered Kinesiologist & Masters of Kinesiology)Table of Contents
What Is a Foam Roller
A foam roller is a tool made of compressed foam or similar materials, used primarily for self myofascial release.
What Does a Foam Roller Do
Have you ever woken up super sore after a great workout the night before? Perhaps you have not exercised in a while and are familiar with that soreness that comes after your first session back to the gym. Maybe you decided to increase the intensity of your current exercise regime and are feeling the results of your hard work.
If any of these scenarios resonate with you, chances are you are experiencing Delayed Onset Muscle Soreness (DOMS). DOMS occurs when tiny microtears are created in your muscle fibers and connective tissue. This may sound scary, but this is actually the process that is required to increase the size of the muscles in the body and is completely normal and harmless, with symptoms of soreness dissipating over a few days.
A foam roller is a tool that is used to help reduce the symptoms of DOMS faster than the body usually would on its own. Foam rolling can not only help to reduce muscle soreness, but also decrease inflammation, muscle tightness, and increase joint range of motion. Foam rolling can be performed before or after a workout on any flat surface. You do not need a partner to use a foam roller.
Before the technique of foam rolling became popular, the standard method of treating sore muscles was to just tough it out and wait until your muscle soreness subsided. Today, if you were to ask your healthcare provider about what you can do to help relieve sore muscles, they would suggest foam rolling. Foam rolling is also referred to as self-myofascial release.
Foam Roller Benefits
There are many benefits to using a foam roller. The most popular reasons include a reduced recovery time, increased flexibility, decreased risk of injury and even increased core strength. In addition to these amazing benefits, the foam roller itself is an incredibly useful tool for multiple reasons.
The foam roller is portable and accessible. You can purchase a foam roller from any retailer that sells fitness equipment and can carry it with ease as they are lightweight and about the size of a rolled-up yoga mat.
Foam rollers are very easy to use. Simply place the area of concern on top of the roller, and slowly roll up and down the muscle to reduce tension.
Lastly, foam rollers are an inexpensive way to treat muscle soreness.
How to Use Foam Roller
A foam roller is a simple and easy to use tool that can help to reduce symptoms of muscle soreness. The foam roller itself helps to stimulate your muscles and promote blood flow to the targeted area by releasing tension within the fascia that surrounds your muscles.
The increased blood flow will help to increase muscle recovery and assist the muscle to repair itself after it has been stressed and strained during exercise.
What Does It Do to Your Body (Both in the Short and Long Term)?
In the short-term, foam rolling has been found to relieve muscle soreness both before and after exercise. Those who foam roll regularly state that they recover faster after exercise.
One of the long-term effects of foam rolling is increased range of motion and flexibility. However, more research is needed in this area to determine if the increased range of motion is a direct result of foam rolling.
Different Types of Foam Roller
There are different types of foam rollers that you can choose from. The standard foam roller has a smooth surface and may be the best option for beginners. There are also textured foam rollers that can get deep into the muscles that are very tight and knotted.
Foam Roller Exercises
Let's start with the feet and work our way up! Muscle groups that can be worked on with a foam roller include the Calf, Hamstring, Quadricep, IT Bands, Glute, Back, Lat, Chest and Shoulders.
Thoracic Spine Roll
Lie down on your back with the foam roller horizontally coming across the shoulder blades. Your knees will be bent and feet flat on the floor. You can place one hand behind the head and the remaining hand on your chest. Alternatively, you can cross both arms on top of the chest. All of the weight in the upper body should be placed on the foam roller. Next, lift your hips off the floor and gently roll up and down by moving through your feet. will feel the roll in the mid-back, between the shoulder blades. Do not roll past your mid-back and into your low back, stay in the upper to mid-back region. Spend 30-60 seconds in this region.
Quadratus Lumborum (QL) Roll
Place the foam roller horizontally across the low back. Lean towards one side of the body and use your forearm to support the upper body on the floor. Your knees will be bent, and your feet will keep your hips up and off the ground. Move the leg that is closest to the ground into a figure four position. Next, use your forearm to roll back and forth from your hip to your ribs. Remember to take your time when performing this stretch, and perform this roll on the other side of your back as well.
Glute Muscles
Place the foam roller horizontally underneath the Glutes just below the tailbone. Turn on the side so that you are on only one Glute. Slowly roll back and forth push through your feet and supporting hand on the ground. Ensure that you are on the muscular part of the Glute, and not on your sit bones. If you would like to increase the intensity of this roll, cross the ankle on the same side of the body that is being rolled towards the opposite knee. This will help to reach deeper into the Piriformis. To further increase the intensity, turn the roller vertically and continue to roll with your ankle crossed over to the opposite knee.
Hamstring Muscles
Begin sitting on the floor with the foam roller underneath the hamstring in a horizontal position. Cross one leg over the other and place your palms behind the body for support. Push through the palms to elevate your hips off the ground and roll back and forth. To increase the intensity of the stretch, lean more towards the side that you are rolling out.
Calf Muscles
Have a set on the floor and place the foam roller horizontally underneath the Calf. It can be helpful to move the calf to the edge of the roller so that the leg that is not being stretched can be planted in front of the body without obstruction. Slowly roll back and forth. To increase the intensity of the stretch, cross the remaining leg over the leg being rolled to add a load.
Peroneal Muscles (Ankle Muscles)
Place the outside part of the Calf directly on the foam roller. Elevate the hips by driving through your palms and roll back and forth. The body will resemble a side plank position as you perform this movement.
Full-Length Quad Roll (Hip to Knee)
Begin with both Quadriceps on top of the roller, just underneath the Hips. Army crawl the body forwards by driving each elbow into the ground in front of the body. When you reach the top of the knee, stop, and then roll yourself back. Do not cross the joints.
Top 1/3 Quad
With the foam roller horizontally placed just underneath the hips, gently roll forwards and backwards by pressing the forearms into the ground. Your feet should not be in contact with the floor. Try this position for about 10 rolls.
Bottom 1/3 Quad
Maintain the same position as described above, except move the foam roller down the Quadriceps by moving the body forwards. Perform 10 rolls while remaining in the bottom third of the Quadriceps. Do not roll past the knee.
Isolating Quad Muscles (Individual Leg Foam Rolling)
If rolling both Quadriceps at the same time is easy for you, you can isolate each Quad. Begin in the same position with the foam roller horizontally placed below the hips. Cross one leg over and behind the other so that you are only rolling out one Quad. Perform the same movement as above by rolling the top and bottom 1/3 of each Quad.
Outer Quad (Vastus Lateralis)
Begin with the foam roller horizontally beneath one hip. Slightly rotate the body forwards so that you are coming onto the outer Quad. Be sure to rotate the body downwards towards the floor as you roll the body back and forth. Remember that you don’t have to do long rolls, break the Quad into third and perform the same smaller rolls that we described above!
Chest and Arms
You can roll the chest and arms with a foam roller, but a lacrosse ball or tennis ball might be a better option to reach those smaller areas.
To learn how to perform these stretches, watch the video below!
Are There Any Risks You Are Unaware of
The most important thing to remember when using a foam roller is to avoid rolling out injured areas. This is to reduce the risk of further injury and discomfort. As well, do not foam roll directly on the lumbar spine and on small bony joints. Lastly, be mindful of the amount of pressure you are using during your foam roll. You should not experience numbness or tingling during your foam roll.
Best Foam Roller to Get for Yourself?
The best foam rollers are composed of high-density foam. As mentioned above, there are different styles of foam rollers to choose from. You may have to try different sizes and styles to find the best foam roller that is suited for your needs. In general, smooth foam rollers are a great option for beginners and texted foam rollers can be more effective at targeting deep tissue.
As well, Foam rollers have various levels of firmness. It is recommended to begin with a roller that is less firm as opposed to a very firm roller when you are beginning.
Can Foam Rolling Be Harmful?
Foam rolling can be harmful if done incorrectly. For instance, when performed on a bone/joint instead of muscle. Additionally, if you are injured, you should avoid foam rolling unless directed to by your physician. Remember to ask your healthcare provider if you are unsure if foam rolling is a good option for you, or if you have any questions.
Does Foam Rolling Get Easier?
Foam rolling can be perceived as painful and a bit difficult when you are starting out. This is normal. Remember that you can always adjust the size and firmness of your foam roller if the sensation is too intense for you.
As you continue to practice foam rolling, it will get easier! You will become familiar with its technique, and can even progress to a firmer roller for larger areas like the Quadriceps or Glutes if needed.
Can Foam Rolling Improve Flexibility?
One of the benefits of foam rolling is improved flexibility and range of motion. However, more research is needed in this area to determine the exact relationship between foam rolling and increased flexibility. To increase your flexibility, you will need to focus on various stretching techniques every day to see any type of result. These stretching techniques include dynamic stretching, PNF stretching and muscle release and activation techniques. Remember that consistency is key to increasing your flexibility, it will not happen overnight!
Foam Roller for Back
You can use a foam roller to help relieve muscle tightness in your back. Sometimes, muscle tightness that is experienced in the low back can be the result of tight Hamstrings or Glutes. Remember to foam roll these areas as well!
Vibrating Foam Roller
You can purchase a vibrating foam roller that has various intensity and pulsating settings. Vibrating foam rollers are able to reach deeper into the muscles and break up scar tissue. These types of foam rollers are significantly more expensive than the conventional foam roller and are not required to help you achieve all of the benefits associated with foam rolling.
If you are a beginner, we definitely recommend starting with a conventional foam rolling and then progressing to a vibrating foam roller if you would like to! It’s all about your personal preference when it comes to this style of foam roller. Regardless, you will still achieve the benefits of foam rolling with or without the use of a vibrating foam roller.
Half Foam Roller
Half foam rollers can play a role in increasing stability and mobilization in various areas of the body. They are useful in yoga and physical therapy. The flat side is best used for reducing tension in the muscles, just like the full foam roller. The rounded side can be used for improving balance and stability in various exercises.
DIY Foam Roller
The most common foam roller alternative is a tennis ball or lacrosse ball. We can use these tools for different muscle release and activation techniques. These options can be safer and more comfortable foam roller alternatives as compared to DYI PVC pipe rollers.
