Guide To 8-15 Minutes of Foam Rolling
Foam rolling utilizes a technique called Self-Myofascial Release (SMR). Muscles contain a proprioceptor called the Golgi Tendon Organ. The GTO is responsible for saving us from a lot of injuries. When a muscle is activated to the point of near injury, the GTO reflex sends a message to shut the muscle down. Without getting too complicated, the pressure created by the foam rolling stimulates the GTO and causes the muscle to relax. Reduction in soft tissue tension will help restore the muscle’s length-tension relationship. When using the foam roller apply your own body weight to the foam roll, and always stay on the muscle tissue and do not roll on tendons, joints, or bony structures.
Pre-workout / warm-up
Foam rolling prior to a workout is a good way to warm-up the body and limber up the muscles in preparation for intense training as the roll helps to decrease muscles density.
We recommend allowing 5-10 minutes of soft-tissue work at the beginning of a workout prior to a full warm-up.
Post-workout / rest and recovery
Foam rollers are not just for warm-up routines before a workout but can be used for recovery from strenuous training and increase blood flow to target muscles.
Rollers can be used for 5-10 minutes on non-training days to help speed up recovery time and maintain soft tissue health.
Summarized Key Points for Specific Foam Roller Exercises
1. Roll back and forth across the painful or stiff area for 60 seconds.
2. Spend extra time directly over the knot or trigger point itself.
3. Roll the injured area two to three times a day. For prevention of injuries, two to three times a week is recommended.
4. Avoid rolling over bony or bruised areas and acute injuries.
5. Always stretch the area following foam rolling.
