Get back to your next workout faster with a foam roller. This tool breaks up the adhesions in your fascia (the tissue surrounding your muscle), therefore speeding up the recovery process. But it's not super straightforward how to use one, so in the below video, I take you through eight quick moves that will roll out your muscles from head to toe the right way.
If you're new to foam rolling, use a soft-based foam roller, one you can easily roll a fatigued muscle over without causing too much discomfort. The more often you use one, the less discomfort you will feel. Once you've been using one for a while, you can switch to a firmer roller. I recommend rolling out after every workout during your cool-down stretch period for approximately 3 to 5 minutes. However some of my clientele (athletes especially) use the roller for up to 15 minutes or longer, depending on the tightness of their muscles. More frequent use will help decrease the risk of injury and speed up recovery rate.
How it works: Place as much of your body mass as possible on the foam roller (within pain limits). Begin at the part of your muscle closest to the body and roll down the length of the muscle using short kneading-like motions. Once you've covered the length of the muscle, quickly return to the start position, moving the roller in one fluid motion. Roll the length of the muscle 3 to 4 times, staying on it for up to 1 minute.
You will need: Foam roller