A foam roller is a round piece of compact foam that is typically 3 or 4 feet long. Some are cut in half lengthwise and used for balance and core training, though foam rollers are more commonly used for flexibility training. They work by allowing you to roll the foam along your body and hold areas of tension to release knots. This contributes to longer, more flexible muscles and soft tissue.
Foam Rolling the Calves
The muscles of your calves include the gastrocnemius and the soleus muscles. The gastrocnemius is the larger calf muscle that is able to be seen. The soleus is a deeper muscle that is not visible on the surface. Both work to raise your heel and flex your feet, such as when you are walking. These muscles can be targeted with a foam roller by sitting on it and placing it under your ankles with your legs straight in front of you. Place your hands on the floor at your sides and lift your hips into the air. Roll the foam roller slowly up to your knees by walking your hands and body forward. Pause and hold at any spot that feels tender until the pain is reduced. This may take 60 seconds.
Foam Rolling the Hamstrings
The hamstring muscles on the back of your upper legs are another area that can be stretched and elongated with a foam roller. To use it on your hamstrings, sit on the floor with the foam roller underneath your legs at the point when your hamstrings meet your buttocks. Have your legs straight in front of you with your toes pulled back so they point toward the ceiling. Place your hands on the floor next to your hips with your arms straight. Lift your hips off the floor and walk your hands backward to roll the foam roller down your legs. Stop any time you feel a knot or tender area and hold until the pain is lessened. Roll down to the point right before the underside of your knees.
Foam Rolling the Back
The muscles that run all the way from your upper to lower back and along your spine are called your erector spinae. These muscles are part of your core that is responsible for your posture and balance. To foam roll your erector spinae, lie face up on a foam roller with your knees bent and your feet flat on the floor. Position the roller across your shoulders and place your hands on your stomach or the floor. Lift your hips and slowly walk your feet so the roller rolls down your back all the way until it reaches your pelvis. Then, roll slowly back up your spine. Let your chest open and your back arch as you roll to further stretch your upper body.
References
- "NASM Essentials of Personal Fitness Training: Course Manual"; Michael Clark, Scott Lucett, Rodney Corn; 2008
- "Multiple Uses of BioFoam Rollers"; M-F Athletic Company, Inc.
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