It would be pretty difficult to explain exactly on how to foam roll each muscle and muscle group, so I encourage you to spend some time on YouTube. In the meantime, here are some quick tips to get started:
- Roll each muscle group for 1-2 minutes. I usually do rolls per body part (up and down=1).
- Roll Slowly. This is not a race or a workout.
- When you find a tight, painful or uncomfortable spot, hold on that spot for 30-45 seconds. You should feel the tension release.
- Keep breathing, in through the nose and through the mouth. Holding your breath won’t allow the muscles to relax.
- Focus on relaxing the muscle as much as you can. If you are flexing or tensing the muscle group that you are rolling out, it won’t work as well.
- Drink plenty of water for the next few hours. Your body needs to flush out the lactic acid byproducts that are releases by the rolling.
- The next day your muscles may be a bit sore but that is normal! Especially when you first start rolling. It gets better and easier quite quickly- hang in there.
- Wait 24-48 hours to foam roll again, especially if you are sore.
- Never roll on a joint or bone. Nothing bad will likely happen but it won’t feel good or give you any benefit.
- If an area is too painful to roll, shift the roller and apply pressure to the surrounding area to slowly loosen the entire area.
Again, depending on how tight and stiff you were, you may be sore the next day from your heroic rolling efforts. It should feel like your muscles have been worked but you shouldn’t have excessive soreness. If you do, you either went too hard, too long or to deep. Back off the next time you roll.
Just like after a good workout, after you roll, drink some water, get a good night’s sleep, and eat some wholesome food. Give it 24-48 hours before focusing on the same area again, especially if you are sore.