What Is Foam Rolling & How Does It Work?

EndurElite Chief Endurance Officer Matt Mosman discusses what foam rolling is, what it does, and the best way to do it.

The Benefits Of Foam Rolling

Ever wonder what foam rolling is, what it does, and the best way to do it?

  • Foam rolling, also known as self-myofascial release is a technique used to release the muscle (myo) from the connective tissue (fascia).
  • Unlike stretching that is used to increase the range of motion of muscles, foam rolling is used to bust up adhesions and knots.
  • It also triggers a special stretch response that creates reactive relaxation.
  • This increases blood flow to deliver nutrients to working muscle, removes metabolic waste, and enhances mobility.
  • If you currently do foam rolling before exercise STOP! This is because it activates the parasympathetic nervous system (the relax and digest nervous system).
  • The last thing you want your muscles to be before exercise is “relaxed”, so say the foam rolling for after exercise when the muscles are warm and malleable.
  • To foam roll correctly pick a somewhat firm roller, use your bodyweight to create pressure, and slowly roll over the muscle until you hit a knot.
  • When you hit a knot pause on it for 20-30 seconds and then continue slow rolling for another 1-2 minutes per muscle.
  • For the ultimate guide on foam rolling click here.

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