First of all, what does foam rolling do?
To put it scientifically, foam rolling is a type of self-myofascial release (SMR) technique, which basically just means that it’s a method of releasing muscle tension and improving flexibility while also boosting the efficiency of your movements – mobility-enhancing, so to speak. It’s a way of easing sore muscles by increasing blood flow, which speeds up your muscles’ recovery time.
That said, keep in mind that there hasn’t been a ton of research done on foam rolling, so it’s important to take any supposed benefits with a grain of salt.
When should I be doing it?
When to foam roll is really up to you, your body and your workout routine. If you find your muscles get really tight in between workouts, maybe it’s something you add to your mobility routine before you hit the squat rack to get the blood pumping, add some flexibility and prepare your muscles for – let’s call it what it is – light torture. Alternatively, you can add 5 to 10 minutes of foam rolling to your post-lift cool-down routine, once your muscles are nice and toasty – foam rolling can speed up the recovery process after your muscles have already worked hard and are feeling a little sore, lessening the potential for delayed-onset muscle soreness.
It’s a cycle – if you foam roll after working out, chances are you’re less likely to be sore the next day, so you can power through your next lift.
Foam rolling is great for those active recovery days, too, an opportunity to remind your muscles that they exist without having to rack any weight.
What are the best techniques?
When you’re first starting out, remember that your muscles aren’t used to the added pressure of a foam roller, so you could end up hurting yourself if you go too hard, too quickly. Prop yourself up to control the amount of pressure you’re putting on each muscle at a time. The more you do it, the more comfortable your muscles will get with the sensation, so you can really start digging deep. The important thing is to focus the pressure you’re adding to your muscles, not your joints. Think: glutes, not hips; the “meaty” part of your shoulder, not the hinge; etc.
Beyond that, we wouldn’t call it “technique” so much as “how can you contort your body to get the muscle you’re targeting on the roller.” Experimentation is key!
Plus, drink a lot of water! It’s called a cool-down for a reason.
What kind should I invest in?
Again, think about your purpose for wanting to foam roll. For beginners, opt for a smooth foam roller with no texture – for now, it’s about getting the technique right. Smooth rollers, too, are just fine if your foam rolling journey is all about getting more flexible or eradicating that delayed-onset muscle soreness. Once you get more comfortable, or if you find you have really tight muscles, you can try a textured foam roller, which has ridges or knobs designed to work deeper, kind of like an actual massage.
Try these:
