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.
Becoming a Supple Leopard by Dr. Kelly Starrett