• Gineth Mendez-Yibirin

Foam Rolling Basics

Updated: Jun 22

What Type of Foam Roller should you get?

A light foam roller is ideal for a beginner or for someone with very tight muscles. A denser foam roller will last longer and it will give more pressure to tight areas. I recommend using the grid from Trigger Point or the high density foam roller from Perform Better.

Why Foam Roll?

There are different reasons why our connective tissue gets tight. Age, past injuries that create scar tissue, or faulty moving patterns can be causes for tightness. Tightness will restrict the mobility of the joint and as we keep training or stressing the muscles, the body will compensate and most likely will result in an injury. Foam Rolling is a preventive measure. Most of us can not afford a daily or even weekly massage. The Foam Roll gives us that opportunity to release tightness in order to move better and to swim, bike and run better. It will also improve your overall posture.

How long should you Foam Roll?

About 1 minute per body part. Focus on the point where you feel discomfort. Hold the spot where you feel the most tightness and then keep rolling. Keep in mind that a few minutes frequently will be more beneficial than 1 hour per week. If you already have an injury don’t overdo the Foam Roller. You may aggravate the tissues even more so make sure you don't put too much pressure.

When is the best time to Foam Roll?

You should foam roll before a workout to help with mobility before training. You may feel more limber. If you foam roll after your workout it will help you in the recovery process by increasing blood flow into your tissues and by restoring mobility to your joints. In reality, you can foam roll any time of the day!

So if you have a foam roller collecting dust, it is time you pull it out! If you don’t have one, it’s time you get one. It will really be your muscles best friend. It may be a little uncomfortable when you first start, but the more you foam roll the easier it will get.


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