FOAM ROLLING AFTER WORKOUTS

FOAM ROLLING AFTER WORKOUTS

1. What is foam rolling?

Foam rolling describes a self-myofascial release method for easing soreness, muscle tightness, and inflammation. It can also increase your range of joint motion.

2. What are some of the benefits of foam rolling? Please explain each.

Eases back pain

Foam rolling relieves pain and inflammation, including relieving back tension. If you want to work on the lower back, make the foam roller vertical, aligned with the spine, then roll it sideways. Please avoid a horizontal position as it can injure your back.

Increases flexibility

Foam rolling improves your range of motion, which boosts flexibility and performance. Get results faster through regular stretching and rolling after workouts.

 3. Do you recommend foam rolling before or after a workout? Please explain why.

I advise my clients to foam roll after a workout. While pre-workout foam rolling can improve blood flow in preparation for the main exercise, it may alter your workout. The technique triggers the parasympathetic nervous system, responsible for recovery and unwinding. It brings a relaxing effect, which is unnecessary for yourworkout. I recommend it at the end of the workout to relieve tension and enhance recovery in preparation for the following day’s session.

 4. What are your tips for making the most of foam rolling? Is there anything important to keep in mind when doing it?

Go slowly

Quick rolling reduces the effects of the technique. Therefore, roll the target parts slowly, putting more pressure for 30seconds or one minute.

Relax and breathe more

Relaxation and deep breathing are majorelements in foam rolling. While foam rolling may sometimes be uncomfortable, breathe holding brings unpleasant tension, hindering access to the focus spots that cause trouble. So, calm your mind and relax.

5. Please share a foam rolling routine. Thank you!

Foam rolling the upper back

  • Put a foam roller under your spine and support your head with interlocked fingers.
  • Plant your feet on a flat surface with knees bent.
  • Spread your arms to the sides, palms facing up.
  • Relax and breathe deeply and stay here for about a minute.
  • You can also rock back and forth with the roller running between the area between the neck and mid back.
Elena Ognivtseva
Latest posts by Elena Ognivtseva (see all)

Nutritionist, Cornell University, MS

I believe that nutrition science is a wonderful helper both for the preventive improvement of health and adjunctive therapy in treatment. My goal is to help people improve their health and well-being without torturing themselves with unnecessary dietary restrictions. I am a supporter of a healthy lifestyle – I play sports, cycle, and swim in the lake all year round. With my work, I have been featured in Vice, Country Living, Harrods magazine, Daily Telegraph, Grazia, Women's Health, and other media outlets.

Latest from Ask the Expert