Fitness: Let the Good Times Roll

Warning: The techniques being presented here may reveal issues you did not want to know about!

Flexibility is often one of the most neglected areas of fitness. Some find it boring, too time consuming, painful, not worth the effort (after all, you cannot really “see” flexibility in most cases), or ineffective – this is what we are going to talk about.

There are many different types of stretching: static, dynamic, ballistic, and PNF (Proprioceptive Neuromuscular Facilitation). There are also many philosophies about how and when to stretch: pre or post workout, hold for 10 seconds or 30 minutes. While there are physiological principles that do determine all the variables of effective stretching, that is not what this article is about. Many people attempt to stretch to increase flexibility, diminish pain, or “warm up” – all to no avail; this is where foam rolling can help.

Foam rollers are tools which help relax muscles to allow proper stretching to occur. If a muscle is too tense and cannot relax it is very difficult to improve the flexibility. Foam rolling will help inhibit these overactive muscles. Conversely, foam rolling can also help stimulate underactive muscles and “wake them up” when they have been inactive due to immobility, injury, or misuse. All of this can help with flexibility, pain, and tissue warm up, as well as strength, speed, power, coordination, and overall performance.

Foam rolling is a fairly simple technique to understand, but more difficult to perform for most people in the beginning. It can be uncomfortable to the point of painful if the muscles are extraordinarily tight. It can be very physically taxing on the arms (they are supporting most of your bodyweight), and it can be time consuming. However, the dedicated addition of foam rolling to your exercise regime can be one of the most beneficial things you can do for your body, regardless of your fitness goals.

The rules are the same for all body parts: 10-20 rolls per part (you may need to build up to this); put as much weight from the chosen body part onto the roller as you can tolerate; avoid bony prominences; and DO NOT AVOID TENDER SPOTS – this is where you need it most. So let’s get to it!

HIPS

Common problems associated with tight hips: back, hip, and knee pain.

Gluteals/Piriformis – Sit on the roller (Fig. 1). Cross one leg over the other. Shift your weight onto the side of the crossed leg. Roll from your butt bone (the one you sit on) to the bone that sticks out just above your butt muscle (in the low back area). You will need to shift from the back of your butt to the outside of it to get the whole area rolled.

THIGHS

Common problems associated with tight thigh muscles: back, hip, knee and ankle pain.

Hamstrings – Roll along the back of the thigh from the butt to the knee. Roll directly on the back (in the middle), then also slightly rotate your leg in and out to get the inside and outsides of your hamstring.

Quadriceps – Roll along the front of the thigh from the hip to the knee (Fig. 2). Roll directly on the front (in the middle), then also slightly rotate your leg in and out to get the inside and outsides of your quads. Try to do one leg at a time.

IT Band – One of the worst exercises (and most needed) for most people. Lay on your side with the top leg crossed over the bottom one and the top foot flat on the floor (Fig. 3). Roll along the outside of your thigh – make sure you are not getting the front muscles (quadriceps) or back (hamstrings). The IT Band runs right along the outside from the side of the hip to the outside of the knee. Many hip, back, and knee problems come from tightness in this area.

Adductors – Lay down like you did for the quadriceps but bring your leg out from your body with the knee bent (Fig. 4). Position the foam roll so it makes a 90 degree angle with your thigh. Roll along the inner thigh from the knee to the groin. This is another “un-fun” exercise, but also another source of many problems.

LOWER LEGS

Common problems associated with tight lower legs: knee and ankle pain, plantar fasciitis, tendonitis.

Gastroc/Soleus (Calf muscle) – Roll along the back of the calf from the knee to the heel (Fig. 5). Roll your leg in and out to get the whole calf muscle.

Peroneals – Lay like you did for the IT band (Fig. 6). Roll along the outside of the lower leg from the knee to the ankle.

TORSO

Common problems associated with tight torso: pain anywhere in the body.

Lumbar/Thoracic Spine – Lay down and roll along the spine, from the low back through the upper back (Fig. 7). This may need to be broken up into two parts (low back, then upper back). Try to position your torso horizontal. Added bonus: your abdominals will get a workout, especially when doing the low back.

Latissimus Dorsi/Posterior Shoulder Muscles – Lay on your side with the bottom arm stretched out (in the direction of your head) (Fig. 8). Roll along the side of your upper back (outside of your shoulder blade) up to the armpit and back of the shoulder.

EVERYTHING ELSE

While foam rolling is certainly easier to apply to some areas than others, it can be done throughout the body in addition to what was presented here. There are other tools on the market that can be used similarly to foam rolls and should also be considered as supplements. Foam rollers can also be used for different training purposes, including balance training (generally done with foam rolls cut in half lengthwise).

Foam rollers can be purchased from $10-25 and range in length from 1-3 feet with diameters of 3-6 inches. Just make sure to use a quality roll that will not break down quickly with use. Quality foam rollers can be purchased at www.performbetter.com and/or www.power-systems.com.

Special thanks to Tara Egli, for subjecting her body to these demonstrations and allowing me to photograph it.

For more information on foam rolling, contact Bob at: bob@functional-strength-training.com, or visit his website at: www.functional-strength-training.com.