The Importance of Foam Rolling and Self-Myofascial Release

In the pursuit of health and wellness, everyone is familiar with the importance of strength training, cardio, and nutrition. While these are important, an aspect that is often overlooked is self-myofascial release, also known as SMR.

While there are many ways to perform SMR, the most common method is through foam rolling. Over the past couple of decades, foam rolling has emerged as a self-massage technique that has become popular with athletes, physical therapists, and fitness enthusiasts as a way to improve athletic performance, injury prevention, and overall well-being.

Foam rolling is a self-guided massage method used to improve blood flow, mobility, and tissue quality by applying pressure to specific areas of the body using a cylindrical high-density foam roller. This is extremely beneficial to do before and/or after your workout.

Research has shown that foam rolling leads to an increase in range of motion^[1] and decreased muscle soreness, both immediately after the workout^[2,3] and in the following days (DOMS).^[4] This is important because not only will you be able to work out more effectively, but you will recover quicker as well.

In order to maximize the benefits of foam rolling, it is essential to use proper technique.

1. Start slowly. If you are new to foam rolling, begin with light pressure and shorter durations. Gradually increase the intensity and duration as your muscles adapt. The amount of pressure applied can be affected by body position, the shape of the roller, or the density of the roller.
2. Target major muscle groups. Foam rolling is most effective with the large muscle groups we will discuss later in the article. Smaller muscle groups are best targeted with other forms of SMR.
3. Roll slowly and mindfully. Be sure to roll slowly over each area, spending extra time on trigger points or areas of tension. Active use of the muscle can allow for even greater effects. Be mindful of your body’s response and adjust the pressure accordingly.
4. Breathe and relax. While foam rolling can be uncomfortable, remember to breathe deeply and try to relax as you apply pressure to the targeted areas.
5. Consistency is key. Like any exercise, consistency is crucial for optimal results. We have everyone we work with foam roll at the start of their workout, but there are benefits to foam rolling on rest days and after workouts as well.

Foam rolling and SMR are powerful tools that offer numerous benefits for all of our clients. From increased flexibility and range of motion to injury prevention and faster recovery, foam rolling plays a vital role in maintaining a healthy and functional body. By incorporating this simple yet effective practice into your fitness routine, you can take your athletic performance and overall health to new heights.

Remember to listen to your body, be patient with the process, and make foam rolling a regular part of your wellness journey. Your body will thank you for it.

Below are some of our favorite areas to target with the foam roller (all descriptions will be for the right side). Happy rolling!