Foam rolling routine

If you’ve ever been to a physio, its highly likely the topic of foam rolling would have come up. Foam rolling should not be reserved for when you are injured - I find its a great tool to use as part of your dynamic mobility warm up routine. I’m the one at the start of a race in the corner with his foam roller!

First things first - there are many different types of foam roller. Having tried a few, my (firm) favourite is in fact a 66Fit medium density foam one that is circa fifteen years old. Once warmed up it deforms to conform to the contours of what you are working on acting like a deep massage that is in your control. I also have a The Stick™ for travel. This is a plastic rod loaded with rollers that you can use to massage on the fly. I also have a TriggerPoint™ foam roller that is much firmer and has multiple dimples designed to target problem areas. I find it a little aggressive when using it from cold.

The aim of foam rolling is not to hurt yourself through intense focus on one particular problem area. Go light to start with spreading the load across both limbs - before focusing in on single limb work.

Be sure it begin with your dynamic warm up routine. Then move to some Calf Foam Rolling. Use the same technique for your hamstrings before moving on to your Glutes. Spend about 30 seconds on each area. You’ll find its a core workout in itself as you raise your body off the ground with your hands in aim of finding the right pressure points.

Runners and cyclists alike will need to focus on their Iliotibial (IT) band. If you’ve ever felt an acute pull on the outside of the knee or a deep pain in the Quad this may be a signal to incorporate some foam rolling. Keep it light and regular - foam rolling itself won’t solve the problem.

You can foam roll your upper and lower back but it requires a lot of core strength - ask me for a demo when you next see me and please do reach out with any questions.