Do you have FOFR?
Do you have Fear Of Foam Rolling?
Is your foam roller collecting dust? Does it look like a medieval torture device to you? Do you want to use it but don't know how? If you answered yes to any of these questions, read this newsletter or just skip to the video links below.
5 reasons to be best friends with your foam roller:
1. Improved flexibility and increased joint range of motion
For years, stretching was the standard method to decrease muscle tightness and improve flexibility prior to either working out or performing a sport. Newer research, however, shows foam roller exercises before an activity can lead to an increase in flexibility.
2. Better circulation
Because blood carries oxygen throughout the body, good circulation becomes crucial to overall health. Among other reasons, a decrease in our circulation can lead to a whole host of problems like numbness in our limbs, impaired cognitive ability (the ability to think clearly!) and a weak immune system. Myofascial release can help improve circulation by breaking up the tight areas where blood flow may become restricted.
3. Stress reduction
Foam roller exercises can help reduce stress post-workout. One study found myofascial release can lower cortisol, your stress hormone that you want to seriously dial down after a strenuous workout.
4. Reduce exercise-related soreness
Whether you are an experienced athlete or a weekend warrior, you’ve probably experienced delayed onset muscle soreness (DOMS). Simply put, DOMS is the pain and stiffness in your muscles that can typically set in anywhere from 24–48 hours after an intense workout.
However, research finds foam rolling can substantially reduce the chances of that soreness creeping in so that you don’t spend the day after your first cycling class stuck on the couch wondering why your legs hate you so much.
5. Prevent injury
Treating an injury becomes much easier when you avoid it in the first place. Oftentimes a consistent routine of proper stretching techniques combined with foam roller exercises can prevent many injuries associated with tightness and overuse, such as iliotibial band syndrome and bicepital tendonitis.
Here are some links to my favorite videos for everyday rolling:
Full body routine: youtube.com/watch?v=khC5J1lkC7s
Upper Back: youtube.com/watch?v=Q7sBMicSn14&t=46s
Lower Body: youtube.com/watch?v=XVrw886fbrc&t=83s