Another Plug for Foam Rolling

by Andrew Heffernan on Feb 5, 2010 5:01 PM EST Comment 2 comments

There are a hanful of things that everyone knows are good for them, that even feel good, don't take much time, and pretty much guarantee better health, that still no one does. Flossing is one of them. Foam rolling is another.

Why don't more people foam roll? For one thing, it isn't very 'cool' or 'tough'. Foam rolling can make you look like a moron, it's true. But flossing is the same way. And let's face it, working out in general is a pretty ridiculous practice when it comes right down to it. I was watching "Mad Men" recently--my new favorite time-waster--which takes place in the early '60's, and was amused by a scene in which a clan of neighborhood housewives henpeck the new (divorced) woman in town for that face that she walks because she just "likes to walk." In some ways, they have a point. Why walk when you have no place to go?

Anyway. Foam rolling. Because my knees have been acting up for the first time in my life, I've wound up foam rolling more than usual. And I have to say, the changes--in the way I feel and move--have been substantial. I'm starting to think it may be the best warm-up tool around, perhaps even more effective and useful than functional stretching (though that's good stuff too).

Speaking of which: my new and totally unsubstantiated theory on static stretching is that movement is preferable. Even if you are doing a forward bend, for instance, I think the body responds better if you move the hands around the feet a bit, stretching down and to the side, as well as simply straight to the front. More on this to come, but for now, if you're a static stretcher, see what happens if you add some subtle movement in and out of the deepest part of the stretch as you work.

Have a good weekend.

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foam rolling

I bought a foam roller last year but after trying it some I don’t use it anymore. I know exactly why too. If you have some advice or pointers, they would be much appreciated.

I think the main reason I didn’t continue is because foam rolling for my legs requires so much upper body strength in order to maneuver my body over the roller. After a long workout, I love stretching because it feels good and is relaxing, but foam rolling with an already tired body just felt like more exercise. Again, any tips would be welcome.

The second reason I didn’t continue was that foam rolling could be very painful. I tried different positions and different ways to control the pressure on my tight spots, but it didn’t seem very much in control. Some spots, like hamstrings, it didn’t seem possible to get ENOUGH pressure, and on the quads and IT band, the pressure could be very painful.

On another note, I too have found moving during stretches to be very helpful. I studied Alexander Technique many years ago and I remember my teacher saying that there are two ways to relax or release a muscle: moving it and touching it.

This is my first message on your blog. I’ve been reading Male Pattern Fitness for almost a year now and have found it very enjoyable and helpful. Thanks.

by GBoomer on Feb 6, 2010 9:10 AM EST reply actions

Thanks, G!

My advice on foam rolling is do it before your workout—all the twisting and turning about to support your body actually has an ancillary warming up effect on the body. Moreover, it’s something you get better at—it stops being awkward and difficult the more you do it. AND to just stick with it. All those tender points actually get LESS tender and sore the more you work on releasing them. And then you can get even deeper and get the tissues even more relaxed and supple. Alexander is good stuff too! Thanks for the comment and thanks for reading! A

by Andrew Heffernan on Feb 9, 2010 5:42 PM EST reply actions