Foam Rolling – Roll Properly

People like specific exercises or methods. That’s why one can find so many exercises routines with a foam roller.

Ironically, so many videos demonstrate too speedy manner of foam rolling. Accents are made on the diversity of exercises while the true technique and principles are left behind. It’s all wrong. One has to start with proper technique and understanding the principles.

Foam Rolling – Video Demonstrating True Principles

This video is a good starter: Slow, Small, Soft.

However, I think that even Mark in this video is doing 2-3 times faster than needed.

Some Theory Behind Foam Rolling

Let’s recall that foam rolling is a self-implemented Soft Tissue Therapy.
Let me quote this article (which deserves reading in full):

Practicing Soft Tissue Therapy with Foam Rolling
Before foam rolling, first, learn the most effective ways of practicing soft tissue therapy. Here are some effective soft tissue therapy techniques:

Hold and Release
Articulate the Joint
Slow Roll
Quick Roll
Oscillating
Rotating

Hold and Release
In this technique, an individual uses a soft tissue therapy tool, such as a foam roller or massage ball, to place pressure on a particular area of tissue where a knot of Myofascial Trigger Point exists. This procedure is very similar to both Swedish Massage and Acupressure techniques. The method utilizes pressure to stimulate mechanoreceptors within the soft tissue that send signals to the corresponding Motor Neurons so they release the Trigger Point or Knot.

Hold pressure over targeted area for 5-30 seconds or until the corresponding Trigger Point releases.

Articulate the Joint
In this technique, the individual places pressure over a sensitive area just as in the Hold and Release technique. Then the individual slowly articulates the corresponding joint. Articulate refers to moving the joint, i.e. flexing and extending or rotating the individual joint. For example, when the individual holds pressure on the calf muscles, the next step is to flex and extend or rotate the ankle. Movement at the joint causes the targeted tissue to lengthen and contract under pressure, which breaks up Trigger Points and clears out/separates adhesions in the area.

Hold pressure over a targeted area and articulate the joint for 5-30 seconds or until the sensitivity in the tissue dissipates.

Slow Roll
In this technique, the individual slowly rolls over a sensitive area in an attempt to drain blood from the tissue and pull out metabolic waste that may be contributing to the formation of a Trigger Point. At the same time, the Slow Roll improves circulation in the area; the increased blood flow adds more oxygen and nutrients to the affected area, all of which facilitates the release of Trigger Points and lengthens the tissue.

Perform several Slow Rolls in a smooth and deliberate fashion over the affected area for approximately 30 seconds or until the Trigger Point releases.

Quick Roll
In this technique, the individual practices several smooth and quick rolls of pressure over a targeted area in an attempt to stimulate the proprioceptors and mechanoceptors within the tissue to increase neuromuscular activity in the area, consequently improving blood flow and flexibility. However, Quick Rolls are often ineffective in regard to releasing Trigger Points or breaking up adhesions. This technique is very effective in increasing blood flow and stimulating the tissue. It is recommended to be used as a complimentary technique to the Slow Roll.

Perform numerous Quick Rolls over a targeted area in a smooth and deliberate fashion for 15-30 seconds.

Oscillating
Oscillating is a method similar to and can be combined with the Slow Roll and Quick Roll. In this technique, the individual practices several smooth rolls over a targeted area and then intermittently pauses and oscillates (rotate) the roll from side to side at different positions. This oscillation effect redirects pressure across the cells of the soft tissue in a massage technique called Cross-Fibering. Cross-Fibering uses pressure to widen and separate soft tissue cells. This extracts metabolic waste from the cells and increases blood flow and oxygen to the cells that release Trigger Points. Additionally, the lateral direction of the oscillation force has the potential of dislodging fibrin and collagen fibers that make up adhesions in the soft tissue.

Perform numerous Oscillations while rolling over a targeted area for approximately 30 seconds.

Rotating
This technique is very similar to Oscillating except with a change in direction. In this practice, the individual applies pressure in a twisting fashion to a targeted area. More specifically, the individual rotates an object, such as a ball or a knuckle, while also pressing the object into the tissue. The results are the same as oscillating: improved blood flow to the affected area, removal of metabolic waste, and even dislodgement of possible adhesions.

Perform numerous Rotations while applying pressure to a targeted area for approximately 30 seconds.

Soft Tissue Release

You’ll understand the principles of foam rolling after watching these videos.
What John is doing is Myofascial Release Technique (more or less the same as Soft Tissue Release).

And foam rolling is just the same but done by yourself.

And don’t skip these articles:

Reclaim Your Breath – to help you master a proper breathing technique
Foam Rolling Dos and Don’ts From Thomas Myers

The main word in foam rolling is WAIT. You have to create conditions for tissues to adapt to your pressure – only then can release.

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