Your Guide to Foam Rolling

People generally approach a Personal Trainer or a REHAB Expert when they are struck...

The first question I ask even to my regular class participants and specially endurance athletes...

"Are you Foam Rolling Daily?" 

Here is the Insight why is Foam Rolling Very Important in prevention of injuries and improve performance... 

If you think Performance is only for elites, you need to rethink... 

Picking up grandchildren and taking a flight of stairs is super performance for older adults..

Why it's necessary to do Foam Rolling? 

That's the first thing I recommend to any novice to elite who comes to me for training. It's a fundamental tool for anybody who wants to improve their health/ fitness / performance. 

It's basic motto is to soothe tight muscles and fascia ( it's a web under our skin and does crucial jobs like proprioception, hydration and removing toxins from the body and it's almost everywhere in your body ). It's like MASTER WEB we need to live and move better, that's why foam rolling is first and foremost technique that all need to practice on daily basis, it's like brushing your teeth. 

Do you feel Tight ? 

Foam rolling makes fascia supple and if you have any lesions / tight spots ( we call it knots ) under your skin that hampers range of motion. 

Using foam roller on tight spots for 2-3 minutes daily considerably reduce the tightness in soft tissue (opens the knot) and improves flexibility. 

Do's and Don't's while using the Foam Roller.

"Remember Brushing your teeth and Brushing your teeth RIGHT WAY!"

Do's:-

1) Hydrate yourself well, without ample H2O it may not be able to deliver optimal results.

2) Roll very slowly so that you don't miss tight spots.

3) Stop on tight spots and take deeper breaths.

4) Try to move / flex the associated joints while keeping pressure on tight spots. (E.g if I am rolling my thigh, I will flex and extend my knee or rotate my hip. )

5) Practice it daily / alternate days initially if you are super tight and have lot of painful spots. Light rollers are available if you are super tender. 

Don't:- 

1) Go too fast back n forth.

2) Spend more than 3 minutes on any tight spots.

3) Roll on / over the joints. 

4) Roll over bony projections.

5) Hold your breath. 

Who must use and who must not use this technique and why?

 It's a safe ground base technique and almost anyone can learn and practice it unless have any serious health issues including but not limited to High BP, Heart Disease, Osteoporosis, Osteoarthritis, Acute Musculoskeletal Injuries etc. 

When should one Foam Roll?

 It can be used as warmup tool for any workout / game and also during cool down to remove lactate / toxins and enhance recovery. 

 I recommend is to getup and do this first thing in the morning. As we all are tight and dehydrated at that time. Drink 500ml - 1000ml water and spend 10minutes with the roller. You will feel the fluidity within a week. 

 It's a perfect tool to own and practice, also cost to result ratio is more than any other fitness equipment that one can think of buying for home. 

I really advocate foam rolling on daily basis to stay pain free and active. 

I have seen magical results in 1 session of foam rolling in acute knee pain / heel pain / plantar fasciitis. 

Here is the Video Link for practicing Foam Rolling. 

This is my GO FOR IT, NO BRAINS REQUIRED TOOL. 

Gagan Arora ( Celebrity Fitness Expert ) ACSM Certified Personal Trainer 🔸MASTER TRAINER REEBOK RUNNING SQUAD Founder 🔸Managing Director Kosmic Fitness with 20 years of experience in Fitness Industry.

Speciality :Personal Training, Marathon Training, Outdoor Boot Camps, Orthopaedic Rehab Training (Sports Injury Centre Safdarjung Hospital 3years exp.) ,Corporate Fitness Training, Animal Flow Instructor and Lifestyle Coach.