Foam Rolling

If you’ve been an athlete on a team or in physical therapy, you may have had exposure to using a foam roll. It is a tool used for a warm-up technique called self-myofascial release. Self-myofascial release can increase joint range of motion. Foam rolling involves placing your body in various positions on the foam roll, then rolling slowly, allowing the roll to press firmly into the muscle and surrounding tissues. It helps release muscle and tissue tightness and improves muscle and tissue extendibility, thus allowing for more motion at the surrounding joints. Foam rolling can also be used for post-exercise muscle recovery. Proper technique involves positioning the body so the roll is approximately perpendicular to the muscles being rolled. Then roll slowly, about 1 inch per second. Hold on any tight spots until they release (decrease in discomfort).

This figure shows a person using the foam roll on their IT band (iliotibial band). 

This figure shows a person using the foam roll on their lats.