Foam Roll to Reduce Muscle Pain

Muscle knots are kind of a mystery, but foam rolling is very real.

Try to foam roll once every other day – ideally before you exercise.

Foam rolling, also called self-myofascial release (SMR), reduces soreness and increases flexibility. SMR has been shown to increase blood flow, break up scar tissue and increase muscle-length balance across joints. It’s ideal for aiding in injuries such as shin splints, IT band syndrome, runner’s knee, back pain and over-all muscle/joint pain.

Here is our How to Foam Roll 101:

1. Place some of your body on the foam roller and move it 2-6” over a muscle. When you find a sore spot make micro-movements on the spot for 30 seconds and move on to the next spot.

2. Don’t move the foam roller over a bone or a joint.

3. Drink water after you foam roll.

4. You need to go deep enough to feel a little discomfort – but not so deep that you are causing serious pain.

5. Ideal spots for foam rolling: calf muscles, quad muscles, IT bands, upper and mid-back, hamstrings.

6. We suggest using a tennis or paddle tennis ball for smaller areas like the shoulder, feet or pecs.

Summary of the Habits so Far:

Habit #1: Awareness Part 1. Know Your Baseline Food Intake.

Habit #2: Tasty List. Make a list of healthy/fresh foods that you consider tasty.

Habit #3: Eat Less More Often. Reduce portion size and increase to 4 meals per day.

Habit #4: Make It Social. Find an exercise partner to help you stay on track with fitness goals.

Habit #5: Sub water for sugary drinks and diet soda.

Habit #6: Set goals with a focus on physical achievement and enter a competition.

Habit #7: Limit alcohol to one drink per day.

-Mark