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Everything You Need to Know on How to Foam Roll

Learn How to Foam Roll and Foam Roller Exercises for Quads

A foam roller is an inexpensive tool that can help you manage your pain symptoms and improve your overall flexibility. Using a foam roller helps to release trigger points or knots in the muscle, improve fascial or connective tissue mobility which will help improve blood flow to the muscles, and improve your overall flexibility.

Who benefits from using a foam roller?

Anyone with muscle pains or discomfort or tight muscles can benefit from foam rolling. Foam rolling can also be helpful in breaking up scar tissue and scar adhesions.

How do you use a foam roller?

Position yourself on the roller over the muscle you want to effect and roll back and forth, using your body for leverage. Make sure you are:

  • using slow deliberate movements.
  • using good posture and good form – this can be tricky and takes practice to be a skilled roller.

Check out the video below from Stephanie with foam roller exercises for quads:

How long and often should I foam roll?

Generally, if you are having a lot of pain, you don’t want to irritate the tissues and you need to give the tissue time to heal. In this case, we would recommend taking a day or two in between rolling sessions to let your tissues calm down.

You also may not need to roll directly over the injured area. Instead, roll the supporting structures around it. For example, if you have IT band pain, instead of going directly over the IT band, start with the quadricep and hamstrings.

Typically, you want to roll each muscle group that you are targeting for 30 seconds to 1 minute – so it may only take you a few minutes total to target all your hip muscles, or you may do several regions of the body and it takes you 30 minutes.

You do want to avoid staying on the foam roller in one spot too long – this can cause irritation to the tissue, inflammation, and lack of blood flow. So, don’t stay on it in one spot for more than 2-3 minutes at time.

Should I see a professional?

Foam rolling might feel awkward at first and be painful. We highly recommend talking to your physical therapist or trainer to get the correct technique so you don’t cause other injuries.

Interested in foam rolling? Call us at 267-282-1301 to schedule a complimentary phone consultation. If you’re not in the area but are seeking a recommendation, contact us and we can help you find a professional in your area.

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