As a trainer and athlete, I get a lot of questions on foam rolling. Personally, I love my RumbleRoller (reviewed here by Barbend.com). It’s a deep tissue massage roller that digs into trigger points and takes foam rolling to the next level. For me, it relieves calf tightness that builds up from running and really gets my hip flexors, quads, hamstrings, glutes and IT band. In short, it saves me from constantly needing massages – because I’m able to get out the tightness myself! I highly recommend the RumbleRoller if you’ve started foam rolling and are looking for a foam roller to hit more targeted spots.
To start out foam rolling, I answer some of your frequently asked questions below. Feel free to reach out if you have others!
A short FAQ on Foam Rolling:
What is foam rolling?
Foam rolling is a form of myofascial release (like a cheap massage) that is said to improve range of motion (ROM), make fascia more flexible and break down scar tissue and adhesions that builds up in muscles.
Should I roll before or after a workout?
Short answer: Both. Whichever works for you. There is no universal agreement – it can be used as a warmup along with dynamic stretching or to help reduce soreness after (beats static stretching, IMO).
How long should I roll for?
5-10 minutes at least 2-3 times a week is recommended (but you can roll daily, up to 3x), and 1-2 minutes per muscle group or until the pain subsides by half.
Should it hurt?
Pain is common, especially the first time you roll, but it shouldn’t kill. Adjust your body mass on the roller as needed to reduce pressure.
How can I find the right foam roller for me?
Find the right foam roller for you here at Barbend.com.
Do you have any questions or additional tips on rolling? Comment and share below!