Foam Rolling #101
For all of the foam roller exercises you will be using your own body weight as a guide to the amount of pressure you will want.
It is important to remember that self-myofascial (or self-massage) to release muscle tightness or trigger points provides you the ability to control the healing and recovery process by applying pressure in precise locations, because only you can feel exactly what is happening.
When you reach a trigger point it is quite possible that pain or pressure will radiate in other areas of the body. When you reach a trigger point or a place that feels tight and pain that is a little more than uncomfortable …that is your spot that you need to “work out” or “roll”. In my experience, a feeling of wanting to laugh… and cry at the same time is another way of explaining it.
As you move the roller over these trigger points you will literally be breaking up the tightness in that spot and untying the “knot”.
If you continue to feel pressure with no relief as you are rolling out a trigger point, you may have something more serious going on. Stop immediately and call your doctor.
Need another reason to stay hydrated? The more hydrated you are the quicker you will feel relief.
Quads & Hammies
Place your hands behind you to help balance, sit on the foam roller placing it directly below your glutes, at the top of your hamstring. (see top photo)
Leaning to one side using your own bodyweight as a guide to the amount of pressure you wish to achieve. If you want to get a deeper effect cross your feet at your ankles. Move the roller down your hamstring until you get to a trigger point. Move the roller back and forth slowly until you release the tightness at the trigger point and feels less painful or uncomfortable.
Continue to move the roller down the entire back of the leg.
Do the same to the other side.
Place hands as seen in middle photo. Starting at top of outer thigh continue to move the foam roller down the thigh until you reach a trigger point. Continue to roll the area that is painful (but tolerable) back and forth until the area becomes less sensitive.
If you are finding it difficult to move the roller using only your hands, bend your top leg in front of you to move your body up and down the roller.
To reach both the front of your outer thigh and back of your outer thigh lean in the appropriate direction.
Place hands directly in front of you. Leaning on one side at a time slowly continue to roll down the front of your leg stopping just before your knee. Typically, trigger points in this area are close to the top of the knee cap. If their is too much pressure using one leg lay on both quads until you can roll through the with no to little pressure.
Depending on the severity of the tightness it may take anywhere from one minute to 3 minutes.