Move
HERE’S HOW TO USE THAT FOAM ROLLER
We have a theory: For every foam roller getting regular use, there are at least 10 gathering dust in a closet somewhere. And that’s probably a conservative estimate.
For something so basic looking, foam rollers can be intimidating. What, exactly, are we supposed to be doing with those big cylinders, anyway? For advice, we turned to Dr. Brenda Ku, a chiropractor who teaches foam-rolling workshops in our barre3 Williams studio.
“Foam rolling is the next step in total-body health,” says Ku. It’s also incredibly simple and super effective—essentially a deep-tissue massage without the spa pricetag. When done correctly, foam rolling actually speeds up recovery by releasing the fascia (the connective tissue that binds your body’s internal structures together). Regular rolling also increases blood flow to your muscles, breaks up scar tissue from previous injuries, and helps create supple, flexible muscles.
So what do we need to know before we get rolling? Read on for Ku’s top tips:
Stick with the basic model. There are endless options when it comes to foam rollers, but Ku says there’s no need to go fancy. “I recommend a 36-inch foam roller,” she says, adding that you want to make sure your roller is firm. “The smaller the roller, the less stable it is.”
Hydrate, hydrate, hydrate. When you foam roll, you’re pulling fluid from your blood—so before you even look at that roller make sure you’ve had plenty of water. “Much like a deep-tissue massage can leave you dehydrated, foam rolling can cause dehydration,” Ku says. Drink up!
Master one motion—and keep it small. The basic motion on the foam roller is the same no matter which area of the body you’re working: Back and forth, back and forth. Keep your movements on the roller small to help yourself really work the target area. If you try to cover a big area—the entire leg, say—you’ll compromise stability and consistency.
Roll into the hurt. “Those tender spots are the places you want to target,” says Ku. “Think of it as a DJ on a record,” she says. “Find that tender spot and then roll back and forth as much as you can handle it.”
Combine rolling with stretching. “Stretching is critical for places that are the tightest, followed by foam rolling to keep those muscles pliable,” says Ku. When your body is tight and sore and tender and achy, the foam roller is your best friend. It targets where the muscle and the fascia meet, taking a hard, contracted muscle and telling it to move again.
Be a regular. “Try to foam roll as much as possible—ideally as often as you work out,” Ku says. “The combination of working out and then foam rolling will give you the most supple, pliable muscles.”
Keep your roller in plain sight. You’re not going to experience any of the amazing benefits of foam rolling if it spends its life in a corner of the closet. Keep it visible so you’re more likely to use it!
We have a theory: For every foam roller getting regular use, there are at least 10 gathering dust in a closet somewhere. And that’s probably a conservative estimate.
For something so basic looking, foam rollers can be intimidating. What, exactly, are we supposed to be doing with those big cylinders, anyway? For advice, we turned to Dr. Brenda Ku, a chiropractor who teaches foam-rolling workshops in our barre3 Williams studio.
“Foam rolling is the next step in total-body health,” says Ku. It’s also incredibly simple and super effective—essentially a deep-tissue massage without the spa pricetag. When done correctly, foam rolling actually speeds up recovery by releasing the fascia (the connective tissue that binds your body’s internal structures together). Regular rolling also increases blood flow to your muscles, breaks up scar tissue from previous injuries, and helps create supple, flexible muscles.
So what do we need to know before we get rolling? Read on for Ku’s top tips:
Stick with the basic model. There are endless options when it comes to foam rollers, but Ku says there’s no need to go fancy. “I recommend a 36-inch foam roller,” she says, adding that you want to make sure your roller is firm. “The smaller the roller, the less stable it is.”
Hydrate, hydrate, hydrate. When you foam roll, you’re pulling fluid from your blood—so before you even look at that roller make sure you’ve had plenty of water. “Much like a deep-tissue massage can leave you dehydrated, foam rolling can cause dehydration,” Ku says. Drink up!
Master one motion—and keep it small. The basic motion on the foam roller is the same no matter which area of the body you’re working: Back and forth, back and forth. Keep your movements on the roller small to help yourself really work the target area. If you try to cover a big area—the entire leg, say—you’ll compromise stability and consistency.
Roll into the hurt. “Those tender spots are the places you want to target,” says Ku. “Think of it as a DJ on a record,” she says. “Find that tender spot and then roll back and forth as much as you can handle it.”
Combine rolling with stretching. “Stretching is critical for places that are the tightest, followed by foam rolling to keep those muscles pliable,” says Ku. When your body is tight and sore and tender and achy, the foam roller is your best friend. It targets where the muscle and the fascia meet, taking a hard, contracted muscle and telling it to move again.
Be a regular. “Try to foam roll as much as possible—ideally as often as you work out,” Ku says. “The combination of working out and then foam rolling will give you the most supple, pliable muscles.”
Keep your roller in plain sight. You’re not going to experience any of the amazing benefits of foam rolling if it spends its life in a corner of the closet. Keep it visible so you’re more likely to use it!
