Hello,
Lately I have had several people asking me how to use a foam roller so I thought I would give you some easy guidance and pictures to help you along. It is not a secret that I think foam rolling is an excellent way to look after you muscles in your own time, as part of your overall training routine. Foam rolling can be done before or after training or competitions.
Purpose: Improve muscle quality and aid recovery
Suitable for: Everyone
Equipment needed: Foam roller and a hard surface
Repetitions: 45 - 60 seconds per muscle group or 10 - 15 rolls on each muscle group
1. Foam rolling - Calves
• Start by placing your calves on top of the foam roller, start just above your Achilles tendon(Picture 1)
• Place your hands behind your back to hold yourself off the floor
• Now roll your calves on the foam roller, from above your Achilles tendon to the back of your knee (Picture 2)
• If you find a tender spot, apply a bit more pressure and roll back and forwards over the tight spot
• To increase the pressure further, cross one leg on top of the other, only place one calf on the foam roller
2. Foam rolling - hamstrings
• Place your hamstrings on top of the foam roller, start just above your knees (Picture 1)
• Place your hands behind your back to hold yourself off the floor
• Now roll your hamstrings on the foam roller, from above your knees to the bottom of your gluteus (Picture 2)
• If you find a tender spot, apply a bit more pressure and roll back and forwards over the tight spot
• To increase the pressure further, cross one leg on top of the other, only place one hamstring on the foam roller at the time
3. Foam rolling - lower back
• Place the foam roller under your lower back (Picture 1)
• Place your hands behind your back to hold yourself off the floor
• Roll your back on the foam roller, from above your hip bones to upper part of your back (Picture 2)
• If you find a tender spot, apply a bit more pressure and roll back and forwards over the tight spot. Rest your arms onto your belly while rolli
• To increase the pressure further, lean over slightly to one side of your back at the time
5. Foam rolling- Latissimus Dorsi (each side of your back)
• Place the foam roller under yourself on the side, in line with the lowest part of your shoulder blade
• Straighten your lowest arms above your head, let your feet rest on top of each other or just how you feel most comfortable
• Roll on the foam roller from your side from the lowest part of your shoulder blade till your armpit
(Picture 1)
• When you are done with one side turn over onto the other side and repeat
4. Foam rolling – thoracic spine (Sorry, no picture for this one)
• Place the foam roller between your shoulder blades
• Place your hands behind your neck and squeeze your elbows together in front of you to make it easier to target the muscles between your shoulder blades
• Now roll your upper back on the foam roller, from the lowest part of your shoulder blades to your neck (don't roll over your neck)
• If you find a tender spot, apply a bit more pressure and roll back and forwards over the tight spot
6. Foam rolling - Quadriceps
• Start by laying on your front on the floor
• Place the foam roller under your thighs, start just above your knees (Picture 1)
• Place your hands in front of you to hold yourself off the floor
• Now roll the front of your thighs on the foam roller, start above your knees to the top of your hips (Picture 2)
• If you find a tender spot, apply a bit more pressure and roll back and forwards over the tight spot
• To increase the pressure further, cross one leg on top of the other, only place one thigh on the foam roller at the time
7. Foam rolling- Iliotibial Band (outside of thighs)
• Start by laying on the side on the floor
• Place the foam roller under the bottom leg just above the knee (Picture 1)
Keep the bottom leg straight, but bend the top leg and cross over the bottom leg
• Place your arms in front of you wherever to find it most comfortable
• Roll from the top of your knee till the top of your hip (Picture 2)
• When you are done with one leg turn over onto the other leg and repeat
You will probably find this one quite painful as I know a lot of peole find this one uncomfortable, but I think you can do it!
There are various ways of foam rolling, but at least I have given you an idea of how you can start off. Adjust your positions to get to the areas you want to. Give it a try and let me know what you think.
Good luck:)
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