{"id":39955,"date":"2016-01-08T11:15:35","date_gmt":"2016-01-08T16:15:35","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=39955"},"modified":"2022-04-27T06:54:41","modified_gmt":"2022-04-27T10:54:41","slug":"foam-rolling-moves-sore-muscles","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/fitness\/foam-rolling-moves-sore-muscles\/","title":{"rendered":"5 Foam Rolling Moves You Aren’t Doing (But Should)"},"content":{"rendered":"
\"Foam
Photo: Courtesy of TP Therapy<\/figcaption><\/figure>\n

Are stairs your enemy after leg day<\/a>? Or, do you have trouble opening doors when your upper body is in the throes of post-workout pain? We\u2019ve all been there: That terrible and wonderful feeling where the most mundane tasks become difficult because your muscles are too darn sore. If you\u2019re seeking relief after a tough gym session, foam rolling can help ease your discomfort and even speed up recovery<\/a>.<\/p>\n

RELATED:<\/strong> Are You Foam Rolling All Wrong?<\/a><\/p>\n

Applying pressure to the muscles with a dense foam roller or ball is a type of self-myofascial release, or self-massage. The goal is to boost circulation of blood to the muscles so they have healthy fascia (aka connective tissue), says Michael Conlon, PT, founder and owner of Finish Line Physical Therapy<\/a> in New York City. \u201cBy rolling, you improve tissue mobility and in turn improve performance in whatever event you\u2019re doing,\u201d Conlon says. And with increased mobility, \u201cyou\u2019re more prepared for that next round.\u201d<\/p>\n

Sore No More: The Benefits of Foam Rolling<\/strong><\/h3>\n

Confused why foam rolling differs from simply doing a few toe touches and quad stretches after your run? The answer lies in its potential to remove adhesions in your muscles. These adhesions, which contribute to that tight feeling, restrict your range of motion \u2014 sometimes to the point that lifting your arms to brush your teeth can seem near impossible after you upped your weights, reps or sets<\/a>.<\/p>\n

RELATED:<\/strong> Try Daily Burn 365 for Mobility Moves Every Day<\/a><\/p>\n

\u201cIf you stretch the muscles but don\u2019t do anything to the connective tissue, the athlete will go back<\/a> to his or her limited range of motion,\u201d says Carolyn Peters, M.A., A.T.C., C.S.C.S., Head Athletic Trainer and Strength Specialist at San Diego Christian College and board member National Athletic Trainers\u2019 Association. After hopping on the foam rolling bandwagon a few years ago, Peters now believes self-myofascial release using foam rollers and lacrosse (or massage) balls provide the most \u201cbang for your buck\u201d when it comes to recovery. But don\u2019t just flop onto that roller or that ball like dead weight. First, you\u2019ll need a plan \u2014 and an understanding of basic technique.<\/p>\n

Foam Rolling for Rookies<\/strong><\/h3>\n

Luckily, a little can go a long way. \u201cOftentimes people think they need a whole half-hour for rolling,\u201d says Conlon, who suggests focusing on key areas or muscle groups that have taken a beating during your workout. \u201cIf you can spend five or 10 minutes before and after workouts, that would be ideal,\u201d he says. One to two minutes for each muscle groups is typically adequate. Peters agrees, and notes that she\u2019s seen some athletes rolling too much. \u201cPeople almost abuse the tissue, instead of finding one spot to target.\u201d She recommends finding a tender spot and then moving a joint through a range of motion (example: flexing and extending your ankle while your calf is pressed against a roller) instead of rubbing a muscle to death.<\/p>\n

RELATED: <\/strong>How to Foam Roll: Lower Body Release [VIDEO]<\/a><\/p>\n

Ready for some sore muscle TLC, foam roller-style? We asked Peters and Conlon for a few expert tweaks to take your next recovery sesh to the next level. Grab a dense foam roller and a small massage ball (a tennis or lacrosse ball will also work) and follow along with movements and GIFs below. Conlon (pictured below) and Finish Line PT recommend the Trigger Point Performance Roller<\/a> and the Trigger Point Massage Ball<\/a>.<\/p>\n

5 Foam Roller Moves You Aren\u2019t Doing (But Should)<\/strong><\/h3>\n

\"Foam<\/h3>\n

1. Quad Muscle<\/strong><\/h3>\n

How to:<\/strong> Lie facedown on the floor. Place a foam roller perpendicular to your legs, with your right upper thigh resting on the roller and the left leg bent at the hip and knee, resting lightly on the ground to your left. You should be balancing on your forearms with your core engaged. Begin by rolling two inches to the front of the mat and then two inches back (a)<\/strong>. While holding the roller still, slowly bring your right heel towards your glute and then lower it to the ground. Repeat two to three times on the right side (b)<\/strong>. Perform the same series of movements on the left side.<\/p>\n

\"Foam<\/p>\n

2. Calf Muscle<\/strong><\/h3>\n

How to:<\/strong> Sit on the floor with your left leg bent and your right calf resting on a foam roller. Conlon recommends placing the roller an inch or two above the Achilles tendon. Support yourself by placing your hands on the mat slightly behind you. Shift some of your weight from your resting left leg so you have some pressure on your right calf and roll yourself forward one or two inches so the foam roller gets closer to your knee (a)<\/strong>. Slowly move the foam back to the starting position above the Achilles tendon (b)<\/strong>. When you find a tight spot, \u201cflex and extend your ankle like your pushing down on a gas pedal,\u201d says Peters (b<\/strong>). Repeat on the left side.<\/p>\n

RELATED:<\/strong> The 8-Minute Mobility Warm-Up You Need in Your Life<\/a><\/p>\n

\"Foam<\/p>\n

3. Lateral Calf Muscle (Peroneal Group)<\/strong><\/h3>\n

How to:<\/strong> Lie on your right side, supported by your right forearm and your left hand resting on the ground in front of you. Place the foam roller perpendicular to your right leg, roughly two inches above your Achilles heel (a)<\/strong>. Shift back two inches so the roller moves up your side calf towards your knee, then roll it back down (b)<\/strong>. Feel any tenderness? Conlon recommends rotating your ankle joint in a circle to alleviate soreness (c)<\/strong>. Repeat on the left side.<\/p>\n

\"Foam<\/p>\n

4. Glute Muscle<\/strong><\/h3>\n

How to<\/strong>: Sit on the floor and place a lacrosse ball or massage ball under your right glute. Legs should be bent and your feet should be resting lightly on the ground. Your hands should be placed on the floor behind you (a)<\/strong>. Start by rolling the massage ball in small circles under you, then reverse directions (b)<\/strong>. When you find a tight area, put more of your bodyweight on the ball. Pulse up and down for a few seconds, alternating between more and less pressure (c)<\/strong>. To ease tension even more, Conlon recommends moving your right hip through a range of motion, as demonstrated above. Bring your right knee out to the side and lift up your leg. Bring it back into the regular position. Repeat as desired (d)<\/strong>. Repeat movements on the left side.<\/p>\n

RELATED:<\/strong> Daily Burn Face-Off: Stretching or Foam Rolling?<\/a><\/p>\n

\"Foam<\/p>\n

5. Thoracic Spine<\/strong><\/h3>\n

How to:<\/strong> Sit on the floor with your knees bent in front of you. Place the foam roller at the bottom of your ribcage, perpendicular to your spine. (It should be mid-back, not on your lower back.) Place your hands behind your head as you lean on the roller (a)<\/strong>. Inhale, and as you exhale, lower your back to the floor so it arches slightly over the roller. Bring your back to the starting position (b)<\/strong>. Next, scoot your bottom towards your feet roughly two inches so the roller sits further up your back. Repeat the movements above, keeping your breathing slow and steady (c)<\/strong>. Shift your bottom towards your feet again and repeat the back stretch. Continue this two or three more times. Your last stretch should occur when the roller is right above your scapula, or shoulder blades (d)<\/strong>.<\/p>\n

Not a Daily Burn member? Sign up at\u00a0dailyburn.com<\/a>\u00a0and start your free 30-day trial today.<\/strong><\/p>\n

Originally published May 2015. Updated January 2016.\u00a0<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Sore muscles in need of relief? Foam rolling for just 10 minutes per day can help you stay in tip-top shape. Grab a foam roller and try these five simple techniques. <\/p>\n","protected":false},"author":8,"featured_media":39968,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[24,6],"tags":[50,206,135,82,145,341,342],"class_list":["post-39955","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-exercise","category-fitness","tag-foam-rolling","tag-mobility","tag-post-workout","tag-recovery","tag-stretching","tag-tax1living-well","tag-tax2indoor-cycling"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/39955","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/8"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=39955"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/39955\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/39968"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=39955"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=39955"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=39955"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}