Foam Rolling: Are You Doing It Right?
Everyone’s heard of foam rolling—but how many people are doing it correctly? I won’t claim to be an expert, but even a little research reveals a flood of opinions on how to release those stubborn trigger points. Here’s a list of practical tips to help make your foam rolling more effective.
Roll Slowly for Better Results
Just like stretching, foam rolling works best when done slowly. If you roll too fast, your muscles and tendons activate a protective reflex. This reflex causes them to contract, which prevents the muscle from relaxing.
Pause on Knots to Release Tension
When you hit a knot, pause for 15–20 seconds. Trigger points need time to release. Combine the pause with gentle muscle contractions and a few deep breaths to speed up the process.
Roll Above and Below the Pain Point
Fascia connects everything in the body. Rolling above and below the target area helps release hidden tension. Pain often travels through the fascial web, so the spot that hurts might not be the true source. Cover a wider area to ensure full relief.
Avoid Rolling Directly on Injured Areas
Rolling over a bruise or injury can increase inflammation and pain. Instead, use a lighter roll near the injury—closer to the heart or core. This technique helps flush the area and brings in fresh blood to support healing.
Choose the Right Tool for the Job
Different rollers work better for different areas. For example, a standard 3–4 inch foam roller won’t reach deep hip muscles effectively. Try using a tennis or lacrosse ball to target those hard-to-reach spots around the pelvic girdle.
Blog Written by Jason Togeretz RMT