It takes only a few minutes to learn the proper foam rolling technique to relax your tight tendons and soft-tissues. So, let’s get started now on how to use a foam roller properly to increase joint mobility and decrease muscle pain and stress!
Page Contents:
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How Foam Rolling Works
Foam rolling works by:
- Breaking apart adhesions in the tissue layers (known as self-myofascial release),
- Moving fluids through soft tissues,
- and overall assisting with Muscle Recovery.
So, you can use it to aid in the mobility of tight tissues or just as a recovery technique.
Foam rolling has become very popular in recent years, but it has been around for decades. As it is an effective tool that helps to mobilize your joints by relaxing the soft tissues and muscles around them if done properly. But, the most important thing you need to know about foam rolling is that it is NOT a fix-all solution.
Foam rolling simply prepares your body to improve joint and muscle flexibility by relaxing any chronically tight tissues around them.
If a muscle is tight, or overactive, it will fight against any stretching you do for it. So, the foam roller can be used to help relax your muscle tissues in order to prepare them for other stretches.
It is what you do after foam rolling that counts!
Proper Foam Rolling Technique
Here’s how to use a foam roller properly:
Beginner Technique
- Simply roll the foam roller up and down your muscles in a controlled manner to massage the muscle. This is a great way for beginners to start, as it is the least intense.
Advanced Technique
- For a more effective self-myofascial release technique, attempt to crush your tissues lightly by rotating on them horizontally using controlled pressure. So, instead of rolling the roller up and down your muscles, keep the roller in place and roll your body side-to-side (perpendicular) along the same area. This will reach down deeper into the tissues.
- Then move slightly up the muscle and do the same thing.
To properly break apart adhesions in your soft tissues, stop at points where you feel the most pain and relax the muscle into the roller.
Stay on that spot for at least 30 seconds at a time and breathe deep to let your muscles relax. Then slowly continue rolling over the entire muscle.
If no tightness or pain is felt in a certain area, then either use a firmer tool or move on. You will only feel pain where there is tightness. The same as a massage.
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Choosing a Foam Roller
Foam rolling is most effective with a smooth round object that can roll over your soft tissues; such as a stiff ball or cylinder.
Soft Choices for a Light Massage
- Basic Foam Roller
- High-Density Foam Roller
- Tennis Ball
Firm Choices for a Deep Massage
- 4-6″ PVC Pipe
- Lacrosse Ball
It is best for beginners to start with a soft roller, then upgrade to a firm roller. Preferably a solid PVC pipe or something similar.
I know that sounds like it hurts, and it does…at first. But it is the only thing that is truly going to work.
This is because, if the roller is less dense than your tissues, then it will break down and limit the amount of tissue release you can obtain.
Your tight tissues can only be fully released with dense objects that can break apart the adhesions. And anything made of foam just isn’t enough.
However, this also will increase the intensity of the message so you won’t need to use it as frequently. It’s the same as when you do high-intensity workouts, you need more time to recover.
What NOT To Get
When choosing your foam roller, make sure that you get one that does NOT have a bunch of spikes on it or “pressure points”. Though it may feel good, it is not nearly as useful as just getting a firmer object, like a PVC Pipe or Lacross Ball.
Remember, we want to smash over the muscle massaging everything, not just pinpoint it. That is what hand massages are for. And the fancy-looking rollers just don’t do as well.
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How often can I use a Foam Roller?
You can roll out your tissues anytime, from before, during, or after your workouts.
- Before, or during, your workouts if you have a tight muscle that is causing pain, or preventing proper technique.
- Post-workout or on non-workout days to help with recovery.
However, the same muscles should not be rolled out more than four times per week. And often not multiple days in a row, to allow for proper recovery.
This is because, when you use a foam roller, you are breaking apart your soft tissues, similar to when you workout. So you need time to recover before doing it again.
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How long should Foam Rolling take?
How long foam rolling takes, depends on how tight your muscles are. At first, your self-myofascial release massage may take an hour if you have a lot of tight tissues. If it does, then let it.
Do not rush through this process!
Over time, as your tissues are released and become more relaxed it will take less and less time.
If you have limited time, it is best to focus on the most important areas during the time you have. Set a timer if needed, and go for 10-20 minutes.
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