Foam Rolling 101
14-DAY MOBILITY PROGRAM • 9m 22s
Why foam roll?
- Healthy tissues should NOT be painful to the touch
- Address tissue quality above & below painful joints by finding & releasing hot spots or trigger points
- Increase blood flow to and relax sore and tight muscles (not about getting rid of scar tissue)
- Activating parasympathetic (rest, recover, digest) system for recovery
What are the best self-massage tools?
- Foam roller for larger muscles or global release
- Lacrosse ball or peanut for smaller muscles, trigger points/hot spots, local release
- Consider vibrating options for convenience
How to foam roll?
- Should be mildly uncomfortable but not blackout painful
- Use good positions and remember to breathe
- 30 second minimum pre-workout
- 2-5 minutes minimum post-workout
- Maximum of 5-10 minutes on high-priority areas pre-workout
- Minimum of 5-10 minutes at night/before bed (#NetflixAndStretch)
- Use a slow & controlled tempo
- Add motion at points of pain/restriction whenever possible: contract/relax, smash & floss, stripping, pressure wave, etc.
Recommended Resources:
Becoming a Supple Leopard by Dr. Kelly Starrett
Up Next in 14-DAY MOBILITY PROGRAM
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Day 1: Feet & Toes
Perform this routine for at least 10 minutes total (5 minutes per foot). First spend 5 minutes rolling the bottom of your foot (plantar fascia) on the peanut or lacrosse ball (2.5 minutes/side). Then spend another 5 minutes (2.5 minutes/side) on the toe re-animator. If this is really painful/prob...
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Day 2: Calves & Ankles
These drills are so important if you have a history of ankle or knee pain. And they will dramatically improve performance when squatting, running or jumping. Do a minimum of 10 minutes total tonight while watching TV (5 minutes massage & 5 minutes mobility). If you find this to be a very problema...
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Day 3: Knees
These drills are so important if you have a history of knee pain. And they will improve your pain-free range of motion on squats and lunges. Do a minimum of 10 minutes total tonight while watching TV. If you find this to be a very problematic area, consider doubling the amount of time on each sec...
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