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While foam rollers aren’t miracle workers, they can be extremely useful for some pre- and post-exercise movements. Here are the two primary ways to integrate them into your routine.
Before exercising, replace static stretching with foam rolling
If you're used to holding a stretch for around 30 seconds, gradually deepening it until you feel mild discomfort, that's called static stretching. Although it's commonly used by many athletes, it's not essential and can have drawbacks. Stretching too aggressively can strain a muscle, and some research suggests that stretching right before a workout might decrease your muscles' ability to generate maximum force.
Instead of static stretching, many individuals now opt for dynamic stretching, which involves moving your body through a full range of motion. For instance, running in place while kicking your buttocks is a dynamic alternative to the traditional static quad stretch.
Another approach is to use a foam roller on the body part you'd typically stretch. This method serves a similar purpose to dynamic stretching by allowing your muscles to move. Research shows that foam rolling before exercise can enhance your range of motion. So, if a particular muscle feels tight during a workout, foam roll it before starting.
After or during breaks between workouts, replace traditional massage with foam rolling
Using a foam roller to press and release tension in your muscles is a type of self-massage, which many people find beneficial post-workout or on rest days to stay active without overexertion.
While the science isn't fully settled on the effectiveness of massages for 'recovery' or relieving sore muscles, massages don't necessarily 'flush lactic acid' or toxins. However, some studies suggest that they may help muscles heal slightly faster.
Most importantly, foam rolling feels great. If you experience muscle knots or trigger points, or simply feel better after a foam rolling session, that’s a perfectly good reason to dedicate some time to rolling out.
How to use a foam roller for muscle massage
Start by placing the foam roller on the floor and positioning a part of your body on top of it. For instance, sit on the roller if you want to foam roll your glutes.
Next, place your hands and feet on the floor (or as much as needed) and gently move back and forth, rolling over the foam cylinder.
Since gravity is providing the pressure, you can adjust the massage intensity. Lessen the pressure by supporting more of your weight on your hands and feet, or increase it by allowing the roller to carry more of your weight. A larger, softer roller will feel gentler, while a smaller, firmer, or textured roller will offer that 'hurts so good' sensation.
That said, while pre-workout mobility exercises and post-workout massages are often appreciated, they’re not absolutely necessary. If you feel better not foam rolling, pay attention to what your body tells you.
