foam rolling guide
FOAM ROLLING GUIDE
FOAM ROLLING GUIDE
STRENGTH & CONDITIONING
INTRODUCTION Foam rolling is a form of self myofascial release, which involves manipulating a medium density object (such as a foam roller, tennis ball, or even your own thumbs and hands) into areas of the muscles. The purpose of myofascial release is to try to release areas of increased tension and hyperactivity in the muscles, which will allow the muscle to stretch to its optimal length. Therefore, foam rolling should be done before stretching. While you are massaging your muscle tissue, you should be searching for areas that feel especially tight or sensitive. When you come upon these areas, it is important to spend extra time on and around the specific area. You can try to release the “trigger point” or “muscle knot” by trying one or both of the following interventions. 1. Static Hold: position the area over the massaging device and hold constant pressure. This can be painful at first, but if you focus on relaxing the muscle into the roller or tennis ball, you will be able to deepen the massage. 2. Strokes: position the area over the massaging device and move back and forth while focusing on relaxing the muscle. Try to aim for 60 strokes back and forth over the area. Again, it is imperative that your muscle be totally relaxed when addressing affected areas. Work each day before and after workouts to address your worst areas. By being diligent with foam rolling, you will notice a marked improvement in the number of affected areas and their severity within 1-2 weeks. Use the following pictures to guide you through the muscles of the lower and upper body. Start with the calves, a commonly affected area, and work your way around the body. Avoid rolling on bruises, joints, bones, and areas that are injured.
FOAM ROLLING GUIDE
STRENGTH & CONDITIONING
CALVES
Roll full length of muscle from the top of the Achilles tendon to just below the back of the knee. Turn the foot in and out to target lateral areas. To reduce intensity, remove top leg.
HAMSTRINGS
Roll from just above the back of the knee to the bottom of the glute. Turn the foot in and out to target lateral areas.
FOAM ROLLING GUIDE
STRENGTH & CONDITIONING
GLUTES (Position 1)
Straighten the leg on one side and focus all of the pressure to the glute on that side. Roll from the top of the glute down to where the back of your leg begins.
GLUTES (Position 2)
Cross one leg onto the opposite leg. Focus pressure into the deeper muscles of the glute on that side. Rotate the body to address different areas.
FOAM ROLLING GUIDE
STRENGTH & CONDITIONING
THORACIC SPINE MOBILITY
Place the roller perpendicular to the spine in various areas of the mid to upper back. Place your hands behind your head and keep your feet and glutes on the ground. Gently stretch backwards over the roller.
LATS
Lie on your side and slightly lean back with your arm stretched out straight over the roller. Roll from just under the armpit up to the top of the armpit and back of the arm.
FOAM ROLLING GUIDE
STRENGTH & CONDITIONING
TERES MINOR
Lie on your side and slightly lean back with a bent arm over the roller. Focus pressure toward the back of the armpit in the small muscles between the arm and torso.
HIP FLEXOR
Place your body on one end of the roller so that all the focus is on one leg. Roll up and down and adjust positions to hit the different areas of the muscle at the top of the leg.
FOAM ROLLING GUIDE
STRENGTH & CONDITIONING
QUADRICEPS
While in a prone position and focusing the roller on one thigh, roll from the pelvic bone down to the top of the knee. Also turn your toe inward and outward to hit the lateral areas of the muscle.
IT BAND
Lie on one side and cross over the opposite leg trying to keep the bottom leg off of the ground. Roll from your hip down the lateral side of the thigh to just above the knee.
FOAM ROLLING GUIDE
STRENGTH & CONDITIONING
ADDUCTORS
Lie in a prone position and place the roller parallel to your spine, bending one leg and placing it over the roller. Then roll from the groin area down to just above the knee.
TIBIALIS ANTERIOR/PERONEALS
In a prone position focus the roller on the lateral side of one shin by placing the other foot behind the bottom leg. Roll from the ankle to under the knee. Place one foot on the ground to reduce the amount of pressure.
FOAM ROLLING GUIDE
STRENGTH & CONDITIONING
FEET
Place a ball under your foot with a focus in the arch area. Roll the entire length of the arch from the ball of your foot to the beginning of your heel. The hardness of the ball will vary the intensity.
TRAPS
Have a partner roll the areas above the shoulders with a rolling stick. Try to stay off the bony areas. Have the seated person adjust head and neck positions and maintain a relaxed posture.
FOAM ROLLING GUIDE
STRENGTH & CONDITIONING
INTRODUCTION Foam rolling is a form of self myofascial release, which involves manipulating a medium density object (such as a foam roller, tennis ball, or even your own thumbs and hands) into areas of the muscles. The purpose of myofascial release is to try to release areas of increased tension and hyperactivity in the muscles, which will allow the muscle to stretch to its optimal length. Therefore, foam rolling should be done before stretching. While you are massaging your muscle tissue, you should be searching for areas that feel especially tight or sensitive. When you come upon these areas, it is important to spend extra time on and around the specific area. You can try to release the “trigger point” or “muscle knot” by trying one or both of the following interventions. 1. Static Hold: position the area over the massaging device and hold constant pressure. This can be painful at first, but if you focus on relaxing the muscle into the roller or tennis ball, you will be able to deepen the massage. 2. Strokes: position the area over the massaging device and move back and forth while focusing on relaxing the muscle. Try to aim for 60 strokes back and forth over the area. Again, it is imperative that your muscle be totally relaxed when addressing affected areas. Work each day before and after workouts to address your worst areas. By being diligent with foam rolling, you will notice a marked improvement in the number of affected areas and their severity within 1-2 weeks. Use the following pictures to guide you through the muscles of the lower and upper body. Start with the calves, a commonly affected area, and work your way around the body. Avoid rolling on bruises, joints, bones, and areas that are injured.
FOAM ROLLING GUIDE
STRENGTH & CONDITIONING
CALVES
Roll full length of muscle from the top of the Achilles tendon to just below the back of the knee. Turn the foot in and out to target lateral areas. To reduce intensity, remove top leg.
HAMSTRINGS
Roll from just above the back of the knee to the bottom of the glute. Turn the foot in and out to target lateral areas.
FOAM ROLLING GUIDE
STRENGTH & CONDITIONING
GLUTES (Position 1)
Straighten the leg on one side and focus all of the pressure to the glute on that side. Roll from the top of the glute down to where the back of your leg begins.
GLUTES (Position 2)
Cross one leg onto the opposite leg. Focus pressure into the deeper muscles of the glute on that side. Rotate the body to address different areas.
FOAM ROLLING GUIDE
STRENGTH & CONDITIONING
THORACIC SPINE MOBILITY
Place the roller perpendicular to the spine in various areas of the mid to upper back. Place your hands behind your head and keep your feet and glutes on the ground. Gently stretch backwards over the roller.
LATS
Lie on your side and slightly lean back with your arm stretched out straight over the roller. Roll from just under the armpit up to the top of the armpit and back of the arm.
FOAM ROLLING GUIDE
STRENGTH & CONDITIONING
TERES MINOR
Lie on your side and slightly lean back with a bent arm over the roller. Focus pressure toward the back of the armpit in the small muscles between the arm and torso.
HIP FLEXOR
Place your body on one end of the roller so that all the focus is on one leg. Roll up and down and adjust positions to hit the different areas of the muscle at the top of the leg.
FOAM ROLLING GUIDE
STRENGTH & CONDITIONING
QUADRICEPS
While in a prone position and focusing the roller on one thigh, roll from the pelvic bone down to the top of the knee. Also turn your toe inward and outward to hit the lateral areas of the muscle.
IT BAND
Lie on one side and cross over the opposite leg trying to keep the bottom leg off of the ground. Roll from your hip down the lateral side of the thigh to just above the knee.
FOAM ROLLING GUIDE
STRENGTH & CONDITIONING
ADDUCTORS
Lie in a prone position and place the roller parallel to your spine, bending one leg and placing it over the roller. Then roll from the groin area down to just above the knee.
TIBIALIS ANTERIOR/PERONEALS
In a prone position focus the roller on the lateral side of one shin by placing the other foot behind the bottom leg. Roll from the ankle to under the knee. Place one foot on the ground to reduce the amount of pressure.
FOAM ROLLING GUIDE
STRENGTH & CONDITIONING
FEET
Place a ball under your foot with a focus in the arch area. Roll the entire length of the arch from the ball of your foot to the beginning of your heel. The hardness of the ball will vary the intensity.
TRAPS
Have a partner roll the areas above the shoulders with a rolling stick. Try to stay off the bony areas. Have the seated person adjust head and neck positions and maintain a relaxed posture.
