foam rolling techniques

8 Best Proactive Foam Rolling Techniques | How to Foam Roll

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You’re in. You’ve done your research, learned where to buy the right foam roller for you, and are 100% convinced everyone should be foam rolling.

And you’re still not using your foam roller correctly. You just know it.

It happens. Sometimes simply because we don’t know where to start.

Eliminating problems before they occur is the goal of any athlete and one of the best uses of a foam roller. Let’s start there.

Do you know the foam rolling techniques that are best for proactively eliminating pain and increasing flexibility?

No one wants downtime from their exercise plan and fitness program. And no one wants to invest in the right equipment just to have them gather dust in the corner.

Master these techniques and you will maximize your performance, minimize downtime, and be a foam rolling all-star in no time!

Where should you start? Before you even workout, of course.


How to Use a Foam Roller

1. Pre-Workout Foam Rolling

Ideally, everyone should be devoting time to stretching, flexibility, and warm up before they even begin a workout. The best proactive foam rolling technique is to be disciplined and start every workout using your foam roller.

Fact: Foam rollers are great for increasing mobility according to scientific studies.

By increasing your flexibility you will be less likely to get injured while exercising and training. It’s that simple.

Do you love yoga, skiing, running, meditating, weightlifting, cross fit (and on and on)? There are no shortages of different programs to use your foam roller with.

Keeping track of changing workout plans and new foam rolling approaches will help you stay pain-free.

2. Expand the Possibilities with a Foam Roller

Foam rollers were first patented in 2005. While they have been in use since the 1980s for therapy, truly they weren’t in wide use until fairly recently as a device for proactively stretching and increasing flexibility.

As a result, there are always new exercises to try, and foam rolling techniques to explore. As with your workout routine at the gym, getting stuck in a rut can undermine your fitness goals.

Also, the repetitive stress of performing the same techniques over and over can actually hurt your progress. Varying your program by trying the routines proven to be helpful to your favorite exercise will also keep things interesting.

No one likes to be stuck in a rut.

Remaining open to trying new foam rolling products, and foam rolling workout regimens is essential for maintaining a proactive approach and becoming pain-free.

But foam rolling is not a good excuse to avoid your doctor.

3. Doctors & Foam Rolling Techniques

Of course, there is no shortage of butt, knee, calve, and even bicep programs you can put your foam roller to good use with. Everyone loves foam rolling techniques and shouts their benefits from the rooftops.

Let’s make sure your doctor agrees. Get your doctor’s ok before starting.

We all know foam rollers work. But they work best when you don’t have an existing injury to contend with.

Listen to your body. Especially if there is existing pain, consult your doctor before trying any foam rolling techniques.

Proactive means just that. A foam roller can help avoid injury.

But if used improperly it can make an injury worse.

4. Know What to Avoid (Back Off)

One of the best foam rolling techniques is being aware of what to avoid. Did you know the National Academy of Sports Medicine suggests you never try foam rolling your lower back?

And go to any gym and you will see someone in the corner misusing their foam roller, and only making their back pain worse in the long run. Don’t do that.

What could be worse than trying to proactively increase mobility, and lowering pain, only to make it even worse in the process?

Avoid your neck too.

5. Between Workouts

Grab that foam roller gathering dust in the corner of your bedroom (or hidden beneath the couch) and bring it out in the living room.

Netflix and foam rolling is even better than Netflix and chill.

Using your foam roller between workouts will keep muscles soft and supple, and ready for your next workout.

Foam rollers have been called the modern massage! Use this time in-between workouts and you won’t just be proactively avoiding pain and injury– you’ll be feeling pleasurable and relaxed at the same time.

But follow the same suggestions for all the other foam rolling techniques. Knowing the proper time you should spend each session is vital to using your foam roller correctly.

6. Foam Rolling Techniques Pro Tip: Less is More

30 seconds to two minutes per body part is a good rule of thumb when using your foam roller effectively.

Unfortunately, too much time on any one area can begin to push on nerves and cause pain. Our goal is to proactively avoid pain.

Overusing your foam roller on a single body part on a session is a common mistake.

Meanwhile, keeping in tune with your body is essential. It will help you know which exercises to try and which to avoid.

7. Identify Problem Areas

You’ve already double-checked with your doctor, and are working hard not to spend any extra time making a problem area worse. But still, those aches and pains are persisting.

Knowing your traditional problem areas is essential for creating a routine that works for you.

Using your foam roller consistently on traditional problem areas, and sprinkling in a careful balance of exercise downtime will relieve many of the long-term impacts of your fitness program.

And you definitely need to pay attention to the time you spend after every workout as well.

8. Post-Workout with a Foam Roller

Foam rolling is scientifically proven to substantially reduce muscle soreness after intense bouts of physical activity.

Proactive doesn’t simply mean prior to working out. The best time to get a head start on your next workout is directly following the last one.

Just as using your foam roller (or foam rollers) in-between workouts can be one of many highly beneficial foam rolling techniques, the same is true for post-workout use.

Become a Master of Foam Rolling

As you master these foam rolling techniques, you may even find you need a variety of new foam rollers to keep up with your progress. Upgrading to a new foam roller and continually using the correct product is essential.

Visit our foam rolling product line now to make sure you have the ideal foam roller for your current goals! Or, check out #1 recommend foam roller, the Rumble Roller over on Amazon. It has some excellent reviews, and a ton of satisfied customers:

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John James

I am a certified Crossfit Level 1 Trainer, and personal trainer. I incorporate foam rolling into all my workouts, and those with clients. I started My Foam Rollers with the aim to educate the fitness community and share knowledge on foam rollers to help people make a difference in their lives.
John James
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