Functional Foam Rolling

Have sore or tight muscles? Hop on the foam roller! Lets us teach you how to do it, and do it safely!

First things first, foam rolling is for muscle recovery, NOT for treating an injury. Attempting to foam roll an injured body part rather that just a sore or stiff body part, could make it worse. The foam roller is meant to stimulate blood flow, break up scar tissue and help to increase your muscle's range of motion.

Self Myofascial Release: self what?? Foam rolling is providing self-myofascial release, which is basically giving yourself a type of massage. Foam rolling should be done to loosen up areas of tightness and return your muscles to normal; making them elastic, healthy and ready to perform.

• Works great on tight areas of the body like IT band, quads (muscle of the month!) and upper back.
• Slowly roll back and forth on the tight area
• Sometimes, holding constant pressure provides a better release if there is a "knot" in your muscle
• Allow your body weight to relax on the foam roller as you are rolling
• Foam rolling will be uncomfortable and sometimes painful, but should not be unbearable
• Your muscles should feel loosened, relaxed and better when you are finished
• If you have trigger points, or "knots", it may be painful, so avoid it if the pain becomes unbearable
• In addition to foam rolling, you can also use a lacrosse ball for myofascial release. This helps to reach smaller, harder to reach trigger points.
• Roll for about 20-30 seconds, but longer at points of major discomfort

Foam Rolling Exercises

• Upper Back Roll

• Calf Roll

• IT Band Roll

• Hamstrings Roll

• Quad Roll

• Lats Roll

• Glute Roll

Join the Gold Medal Team at the Run With the Gators 5K on March 19 at Perry Hall High School. We will be hosting the race warm-up, as well as a post-run foam rolling class! This is your perfect opportunity to see what they are all about!