Foam roll stretching, also known as self myofacial release (SMR), is a technique used to get a greater stretch and relaxation of a given muscle. Traditional stretching, though good for you, does not cover all the bases when it comes to flexibility and preventing injuries. Both beginners or veteran exercisers will often develop knots in the muscles caused by micro trauma during a workout. This micro trauma is usually repaired through normal functioning, but sometimes it is not, creating knots that cannot be worked out through stretching. The foam roll, which ranges in size and density, is just that--a roll of foam. By positioning your body on the foam roll you can release these knots using a massage technique called trigger point.
Step 1
Place one calf over on top of the foam roll with the other leg on top, applying pressure to the calf on the foam roll. Start at the base of the muscle and slowly roll towards the knee. Stop when you feel soreness and keep the roller on this spot until the pain diminishes 50 to 75 percent. This can sometimes take awhile depending on the size of the knot, but pressure should be held at least 30 seconds. Switch legs after finishing.
Step 2
Readjust the foam roll above the knee on the hamstring (back of the thighs). Roll slowly up towards your glutes until you feel soreness and hold the spot till the pain subsides. Repeat on the other leg.
Step 3
Lie down with the top of your thighs (quadriceps) on top of the foam roll about 3 inches above the knee. Slowly roll up towards your abdomen and stop on any sore spots. If there is little pain, adjust your weight slightly to do one leg at a time.
Step 4
Reposition your body so that you are on your side and the foam roll is beneath the hip. Roll downwards toward the knee very slowly, as rolling the IT band (Ililotibial band, located on the outer thigh) can be quite painful. Again, stay on the tender spot until the pain noticeably lessens. Repeat on the opposite leg.
Step 5
Sit on top of the foam roll with one ankle on the opposite knee. Lean towards the leg with the foot on the ground and with one hand on the ground behind you to support your weight. Start at the top of the glute, buttocks, and roll down towards the leg, stopping on any sore spots. Repeat on the other leg.
Things You'll Need
- Foam roll
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