12 Foam Rolling Techniques for Recovery

Foam Rolling for Recovery

Foam rolling is currently being used by athletes, weightlifters, and ordinary individuals to reduce muscle soreness and aid muscle recovery after exercises. A foam roller, also referred to as the foam cylinder, is a round pipe that has been filled with foam material and which applies pressure on the human body as one rolls on it. Laying on the roller with own body weight provides the kneading movement that assists in untying muscle knots, relieving stiffness and tension, increasing flexibility, and promoting blood circulation in soft tissues. Adding a foam rolling regimen to one’s fitness training can help decrease muscle pain and aid in the muscle recovery process. 

Here are 12 beneficial foam rolling techniques to try

1. Hamstrings Roll - 

Place the foam roller under your hamstrings and have your hands under your weight behind you. Step one leg over another and gently slide the back over the hamstrings starting from the gluteal line to the knee line. Switch legs and repeat. 

2. IT Band Roll-

 Laying on your side select a roller and place it on the outside of the hip just below the hip bone. Make sure your bottom foot stays flat on the ground and ensure your top foot crosses over the bottom one. Slowly gliding up and down the outer part of the thigh, this is in particular focused on the iliotibial band. Switch sides.

3. Quad Roll –

 This one involves lying face down on the foam roller with one thigh placed on the roller and hands on the floor to balance. Rub in circular motions up and down the front of your thigh from your hip to above your knee while rolling. Repeat with the opposite leg. Begin with less pressure and increase it as the time goes by. 

4. Calf Roll – 

Assume a squat position, placing the foam roller, under the lower part of your calf muscles, and extending your hands on the floor, behind you. Slide the leg up and down on the calf muscle by placing one leg over the other one. Switch legs. You can also roll one calf at a time to effect a deeper pressure.

5. Hip Roll and Rotation – 

Sit with one side against the roller at your mid back. Move the closer foot over the extended leg ensuring it touches the ground to provide a means of support. Turn the massager very lightly sideways to side, and apply some pressure on the side of the hip. Fold your hands at the back of the head then make small circular movements as you twist your trunk and upper body in different planes. 

6. Low Back Roll – Essentially, this exercise requires you to lay flat on your back with the foam roller positioned horizontally between the hip-width apart. Stand straight with your arms at the sides with the palms of your hands facing up. As you do this, raise your hips up into a bridge position and then slide back and forth over your lower back muscles. The key is to pay attention to your lower back and try not to put pressure directly on the spine. 

7. Glute Roll –

Find a roller and sit on it placing one of your glutes over the roller. Cross the opposite ankle over the knee of the working side and put your hands on the floor from behind. Just roll gently across the direction of the glute muscle. For the deep glute muscles, you may also perform side-to-side movements on the roller placed under the seated glute. Repeat on the other side. 

8. Adductor Roll –

 Facing downwards sit almost across the roller just above the inner knee. Press the roller with both hands on the floor and move up and down along the body of the inner thigh muscles. Let pressure be equal on both sides or apply force in equal amounts.

9. Upper Back Roll –

 Lying down along the foam roller position it below your upper back, with your arms spread out. Place one ankle over the other and with your fingertips roll slowly up the back over your head as high as it feels comfortable. Place your head back and before with your fingers roll your shoulder back.

10. Back Rotation –

 Stack the roller from head to toe and place it horizontally under one shoulder blade. Stand with your feet flat on the floor and then try to bring the other knee slightly downwards. Take your arm up, and across and rest it on your head, while maintaining the head position, use the roller to make twisting movements through the upper back through the thoracic region. Repeat the other side. 

11. Ankle Roll –

 Place one foot on the foam roller while the other foot is placed on the other’s calf muscle, and apply pressure down onto it. Make a slow rolling motion from the toes up to the heel of the foot. You should apply more pressure to parts of the body that easily develop blisters. Repeat on the other foot.

12. Neck Roll - 

With the top of the roller placed over the base of your skull and your feet positioned just in front of your hips. Put your hands straight over your head, hands interlocked. Gradually, roll your head backward lying the back of your head on the foam roller with minimal force. It should be noted that comprising the contact’s pressure is more effective when the emphasis is made on extending the neck.

Perform these foam rolling movements before workouts to engage and warm the muscles and after training to recover muscles. Ensure you roll slowly and that you are inhaling through your stomach and exhaling through your lungs; keep your ears open for any signs that your body is having enough of the overpressure. Instead of forceful pressure use the body weight and gravity to let the body sink into the roller. Make sure that your spinal stretch is correct throughout the move and inner core muscles should also be activated. Consuming water and getting adequate amounts of sleep in between the rolling sessions will go a long way in helping the muscular tissues get the best outcome.