When foam rolling, the goal is usually to perform what’s called, self-myofascial release (SMR). Just rolling your body over the foam roller doesn’t necessarily equate to SMR. It’s important to move slowly through foam rolling techniques, focus on deep belly breaths and settle into an area that is tender or what we like to say, feels like a speed bump. Once you “settle” in that tender area, you want to move the limb through a range of motion to produce movement or friction between the skin, fascia and muscle. For example, if you are rolling on your quadriceps, you would settle into a tender area and then flex your knee bringing your heel towards your backside. You could also add a small wiggle side to side like you are scrubbing a dirty dish.
Pre-workout foam rolling is great to increase blood flow and circulation and send a signal to your brain for your muscles to relax and prepare your body for movement.
Trigger Point Performance provides specific programming for all foam rollers and SMR products. Contact me if you’re interested in learning more.