Foam Rolling

I wrote this as a self-education piece in 2009, when I was learning about foam rolling.  I am definitely doing things differently now, but a lot of this has remained the same.  Foam Rolling is now used by everyone.
As with things in the fitness industry, there are fads and things considered old.  This isn't an article on a fad, it is an article on a tool that a coach could have in their toolbox.  As with most things fads tend not to be new, they tend to come back after a period on the outer.

Prior to commencing describing a method of self myofascial release do this simple test.  Standing, do a simple toe touch and note how far you can go and where you feel the tension.  Now grab a tennis ball and put your foot on it and roll the foot along the 10 times.  Swap feet.  Do the toe touch test again, what happened?

Foam Rolling has become the next thing in fitness training, articles came out in completely in favour currently some practitioners are reviewing the use of rollers in training.

Foam Rolling or other forms, such as tennis balls, golf ball or sticks, allow the athlete to perform self massage on a regular and consistent basis.  This form of massage does not and cannot replace manual therapy technique but can be used as an adjunct to these other manual therapies.
How to Foam Roll?
There are two general ways of doing it.
  1. You roll along the muscle.
  2. You roll until you find a sore spot, termed 'hot spot' and then press on that position until soreness subsides.
Personally, I tend roll along the muscle.  Some others may work on the hot spot.
There is a great e-book available from Mike Robertson on Foam Rolling, I recommend viewing it.
Guidelines for using SMR:
  1. Use a foam roller, massage stick or tennis ball to apply pressure to areas of the body.
  2. Roll at a slow pace for 10-20 repetitions per side.
  3. If a severe pain spot is noticed, hold the spot for 30-45 seconds or until the pain decreases.
  4. Perform pre- and post-workout.  Perform as needed on non-training days.
  5. Increase intensity by applying more pressure.  Stack legs on foam roller; use a partner with massage sticks.
  6. Roll the full length of muscle - from origination to insertion.
  7. Static stretch after SMR to increase flexibility.


I would leave out 7, if doing prior to training

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