Foam Rolling Has Positive Implications for Athletes of All Intensities
A study conducted on a Midwestern University's offensive linemen, proved that while foam rolling does not improve power or strength, acute improvements in range of motion are observed after foam rolling sessions.
Fourteen offensive linemen participated in a study conducted by Oklahoma State University researchers, to observe the results brought about my self-induced myofascial release. The linemen completed single bouts of lower extremity foam rolling and dynamic stretches over a period of several months. The results found that while the athletes' power and strength marker were rather untouched, their range of motion had vastly increased. This increase in range of motion helped to decrease the risk of myofascial restriction related injuries, which are caused by over-recruitment, muscle imbalances and/or inflammation.
Here are some foam rolling exercises you can complete to help release any myofscial restrictions you may already have, before hitting the next running trail or leg day:
Foam Rolling Tips:
- Roll slowly.
- Don't spend too much time on tender areas.
- Keep a straight back and good posture.
- Spend a limited amount of time on the IT band.
IT Band:
Hamstring:
Quadriceps:
Piriformis:
Gastrocnemius:
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