What is Foam Rolling?
Self-myofascial release is a fancy term for ‘self-massage’. Foam rolling is self-myofascial release and is used to release muscle tightness or trigger points (knots) in your muscles. At first, it can be a little painful rolling over the side of your legs, but if you are relaxed, steady and controlled, you should feel the tension slowly dissipate. Think about foam rolling as tenderising your muscles, making them relaxed and flexible. It defiantly helps with your training and recovery. So if you are struggling recovering from workout and get a lot of muscle soreness after this can help a lot.
When should it be done?
Foam rolling should be done after a high intensity workout before you stretch. Try foam rolling your shoulders, back, IT band, Quads, and hamstrings. You can do this by placing your body weight of the area you would like to foam roll on the service of the foam roller. For example your IT band you would be in a side plank like position allowing the foam roller to roll from your hip to just above the outside of your knee by shifting your weight. Do this for at least a minute on each side if tolerable. It is also good to do on off days. Foam rolling not only helps release trigger points but also helps break down toxins and improve circulation.