4 Effective Foam Rolling Tips

Recover from your workout faster with these foam rolling tips

A foam roller helps with myofascial release. Foam rolling can loosen your muscles before a workout. It can also help your body recover after a workout. The benefits of using a foam roller include: relieves soreness, helps with tight muscles, and increases flexibility.  These are the three most common issues triathletes want resolved so they can begin the recovery process and get ready for their next workout. Here are four foam rolling tips that’ll help you recover faster and be ready for your next workout. Pro tip: make sure you’re recovering effectively when you avoid these foam rolling mistakes.

4 foam rolling tips

1. Be consistent

All people who have engaged in any physical activity know consistency is key. The same is the case with taking care of your body. Foam rolling is no different. Create a plan of action, just like your training, and make foam rolling a part of your routine. This is especially true when you factor in what you ask of your body after swimming, cycling, and running. Effective recovery is just as vital as your training. Build it in before and after workouts and eventually it’ll become a part of your training plan. Track all of your training progress, including foam rolling, with one of these training apps.

2. Focus on muscles used in workout

Foam rolling before workouts increases circulation and flexibility. It also loosens your muscles. When you foam roll afterward, it begins your body’s recovery process. Focus on sore and tight muscles, especially if they were heavily used. Foam rolling can have similar effects to a good massage. Pro tip: learn why you should add strength training to your overall plan. Don’t forget to foam roll!

3. Roll slowly

Don’t roll too fast is the basic mantra for foam rolling. Rolling too fast can be harmful and ineffective. Roll slow enough for the affected muscles to feel the roller and relax. Roll slowly and intentionally over specific muscles that are feeling sore. If you have a spot that is tight, spend some extra time trying to loosen the muscle. 

4. Take deep breaths

A combination of foam rolling and deep breathing can do wonders for your blood’s circulation. Taking deep breaths can help you remain calm and relaxed. It also helps increase the circulation of blood throughout your body, pumping fresh blood to the muscles that need it most. Deep breathing can also relieve anxiety and help manage stress. 

These proven foam rolling tips will help you get the best results and expedite the recovery process. You’ll be ready to crush your next workout. Just don’t forget to foam roll before and after!