If you’re like most people, you probably use the foam roller as a way to massage your muscles after a workout. And while this is a great use for the foam roller, it’s not the only one! In this article, we will discuss the best ways to use the foam roller for post-workout recovery. Foam rolling can help improve flexibility, reduce muscle soreness, and improve performance! So if you’re looking for a way to speed up your post-workout recovery, be sure to read on.
How to use the foam roller for post-workout recovery?
There are a few different ways that you can use the foam roller to speed up your post-workout recovery. Here are some of the best:
Hamstrings
Directions:
- Start by lying on your back with both legs extended straight in front of you.
- Place the foam roller under your right leg, just above the knee.
- Slowly roll the foam roller up and down the length of your hamstring. Repeat on your left leg.
Calves
Directions:
- Start by sitting on the ground with your legs extended straight in front of you.
- Place the foam roller under your right calf.
- Slowly roll the foam roller up and down the length of your calf.
- Repeat on your left leg.
IT Band
Directions:
- Start by lying on your right side with both legs extended straight in front of you.
- Place the foam roller under your right leg, just above the knee.
- Slowly roll the foam roller up and down the length of your IT band.
- Repeat on your left leg.
Glutes
Directions:
- Start by lying on your back with both legs extended straight in front of you.
- Place the foam roller under your right buttock.
- Slowly roll the foam roller up and down the length of your glutes.
- Repeat on your left buttock.
Upper Back
Directions:
- Start by lying on your back with both legs extended straight in front of you.
- Place the foam roller under your upper back.
- Slowly roll the foam roller up and down the length of your upper back.
- You can also roll side to side to target specific areas.
Tips on how to use the foam roller properly
Here are a few tips to help you get the most out of your foam rolling session:
- Roll each muscle group for 30-60 seconds.
- Use it before and after your workout. Foam rolling before your workout can help improve blood flow to the muscles and reduce inflammation. Foam rolling after your workout can help reduce muscle soreness and improve range of motion.
- Apply moderate pressure. You should feel a deep tissue massage, but it shouldn’t be too painful. If it is, lighten up the pressure.
- Focus on the major muscle groups. When foam rolling, be sure to focus on the major muscle groups that you worked on during your workout. If you have a particular muscle group that is always tight or sore after workouts, spend extra time rolling it out with the foam roller. For example, if your hamstrings are tight after running, spend a few minutes foam rolling them before and after your workout. You’ll be surprised at how much better you feel!
- Don’t roll over sensitive areas. If you have any particularly sensitive areas, avoid rolling over them. This includes the lower back, neck, and knees.
- Breathe! Foam rolling can be intense, so be sure to breathe through the discomfort. This will help your muscles relax and recover faster.
Also avoid this 5 Common Rolling Foam Mistake.
To sum it up
As you can see, there are multiple ways to use the foam roller for post-workout recovery. So next time you’re looking for a way to speed up your recovery, be sure to give foam rolling a try! You might just be surprised at how effective it can be.
