Friend or Foe? The Truth About Foam Rollers

As an elite athlete, we have zero doubts that you’re constantly on the hunt for ways to fast-track your recovery so that you can workout or train longer, harder, and more effectively than if you were sore from the day(s) before. You already know that recovery is as crucial as the workout. That’s why we make taking rest days a law!

So, have you incorporated foam rollers into your recovery yet? If you’re not rolling out those sore muscles, you’re missing out on a game-changing recovery tool that can keep you performing at your peak.

“There’s all these different things you can do with the foam roller if you know how to use it to keep your body aligned, keep it healthy, keep the muscles and the fascia working properly.”—Nate Lawrie

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Here’s the truth about foam rollers for high-performance athletes.

The Benefits

First things first. What is foam rolling? Foam rolling is considered a form of self-myofascial release (SMR). This technique involves applying pressure to tight muscles and fascia (the connective tissue surrounding muscles) to alleviate tension and enhance mobility. We know, that already sounds like a win. Here’s why it’s worth incorporating into your regime:

1. Improved Muscle Recovery

Rolling can help speed up muscle recovery by increasing precious blood flow to the muscles, expediting the delivery of essential nutrients and oxygen. Studies have shown that foam rolling after intense exercise significantly reduces muscle soreness and improves muscle performance in subsequent workouts. In short, you can get back to the grind faster and stronger.

2. Enhanced Flexibility and ROM

Foam rolling can help you move better—and you know how we feel about flexibility and balance. Foam rolling, when combined with static stretching, can improve your range of motion without compromising strength. Increased flexibility means better movement patterns, enhancing performance while reducing the risk of injury. That’s a win-win.

3. Reduced Muscle Stiffness

Rolling can help break up knots in your muscles, which is usually why we go get massages in the first place, right? Knots can form from overuse, poor posture, or even stress. By releasing your tight spots, you can reduce muscle stiffness and improve overall function.

Why Do We Love It?

Foam rolling is an effective, low-cost way to enhance recovery and maintain performance. While it can be painful at times, the minimal input for exceptional benefits is worth it. It’s like giving yourself a deep tissue massage without having a live-in RMT. Plus, foam rollers travel well. You can take them anywhere for optimal recovery.

Will It Improve Performance?

Here’s the question you’ve been waiting to ask. Will foam rolling actually improve my performance? As you might have already guessed, the answer is yes. By increasing your ROM, decreasing muscle stiffness, and speeding up recovery, foam rolling helps you move better and perform your best.

Ready To Roll? Try This

Here’s a quick and easy foam rolling routine you can do after your workout as part of your cool down. Spend about 30 seconds to 1 minute on each muscle group, adjusting pressure as needed. Remember to breathe and move slowly.

1. Calves

1. Sit on the floor with your legs extended.
2. Place the foam roller under one calf.
3. Roll from the ankle to just below the knee.
4. Switch legs after 30 seconds.

2. Hamstrings

1. Sit on the floor and place the foam roller under your hamstrings.
2. Roll from the base of your glutes to just above the knees.

3. Glutes

1. Sit on the foam roller with one ankle crossed over the opposite knee.
2. Roll back and forth on the glutes, focusing on any tight spots.
3. Switch sides.

4. Quads

1. Lie face down with the foam roller under your quads.
2. Roll from the hips to just above the knees.

5. IT Band

1. Lie on your side with the foam roller under your outer thigh.
2. Roll from the hip to just above the knee.
3. Switch sides.

6. Upper Back

1. Lie on your back with the foam roller placed horizontally under your upper back.
2. Cross your arms over your chest and lift your hips slightly.
3. Roll from the base of your neck to the middle of your back.

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A Few Things To Note

Don’t Overdo It: Pressure is great, but you only want to apply enough to feel the muscle release, not cause excruciating pain.

Slow and Steady: Spend extra time on tighter spots and move slowly. Quick rolling doesn’t provide the same benefits.

Consistency Is Key: Just like warming up, meditating, or stretching, consistency with rolling your muscles is key.

Is It Worth It?

In short, foam rolling can be an effective recovery tool that helps you stay on top of your game. If you make it part of your regular post-workout grind, your muscles will thank you.

“If you don’t foam roll every day, you’re an idiot.” —Mike Boyle