Foam Rolling...What's It All About?

If you have ever seen a dense foam cylinder at the gym, and wondered what the purpose or benefit of it is, you're probably not alone. The foam roller is one of the most underutilized pieces of equipment; yet, it can beneficial for everyone. From high end athletes, to the general population, and rehab patients, this device is intended to aid those who have particularly tight muscles, knots, or severe trigger points, in order to decrease density and over-activity of muscles. These muscle imbalances tend to reduce muscle strength and posture, which lead to increase risk of injury, and becomes accentuated with resistance training. By using your own body weight to apply pressure to these troubled areas, it acts as a self deep tissue massage for muscles.

The benefits include:

•       Relief from soreness & tightness

•       Better posture

•       Injury prevention

•       Quicker rehabilitation from an existing injury

Major muscle areas that can benefit from foam rolling include:

•       Quads

•       Glutes

•       Latissimus Dorsi

•       Calves

•       Hip Flexors

•       Traps

•       Piriformis

•       Inner Thigh

•       Outer Thigh

•       Hamstrings

Foam rolling can be pretty uncomfortable depending on how tight or sore a particular area is; although, it should never be painful enough to cause bruising. It can be beneficial to roll before or after your workout.  Rolling beforehand helps warm muscles up for the upcoming activity and afterwards, it assists in the recovery process.  Densities of foam vary from soft to hard and the length is typically one or three feet. Just like cardio and strength training, it is important to understand proper technique and form. Contact Dan at Sea Change Fitness & Nutrition to learn how you can maximize results, while minimizing risk of soft tissue injury, when using the foam roller.

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Dan Kinsella is an Exercise Physiologist, with a degree in Sports Medicine. He's a Certified Strength and Conditioning Specialist (CSCS), through the National Strength and Conditioning Association (NSCA), as well as a Certified Nutrition Specialist. To learn more about this article, or his personal training services, visit www.seachangefitness.net or call (978) 807-8579, to schedule your FREE consultation!