1. Summary - Foam Rolling (SMR):
   

The practical significance of using a foam roller to perform soft tissue work is that by holding pressure on tender areas of tissue (trigger points, etc.) for a sustained period of time, trigger point activity can be diminished. This will then allow the application of a stretching or lengthening technique such as static stretching to increase the muscles extensibility, reset the muscles length and provide optimal length-tension relationships. With optimal length-tension relationships, subsequent use of corrective activation and integrating strengthening exercises will ensure an increase in muscular coordination, endurance strength and optimal force couple relationships (muscles working together) will produce proper joint mechanics (arthrokinematics). Collectively, these processes enable the human movement system to re-establish neuromuscular efficiency. - (N.A.S.M)

Foam Roller & Trigger Point Therapy Options:

There are a few models of foam rollers out on the market, each offering different densities, durability & purpose.  We recommend that you not only get 1 but think of purchasing a few varieties if not all.

1. •PB ELITE FOAM  ROLLER - This foam roller is denser then most, very durable and at a minimum cost. You can purchase this at performbetter.com. We also recommend purchasing their lower density foam roller that would be used on areas that are very tender at first and then as the tenderness subsides you can then begin to use the higher density foam roller. This can be done within the same session or in the following days. The lower density foam roller is also good for general soreness after hard training days or races and will aid in the recovery process.
   

2. •RUMBLE ROLLER - This is a much different roller then your conventional ones. The roller contains specifically designed bumps throughout that are stiffer then muscle but softer then bone. As you roll over the top of the RumbleRoller, the bumps continuously knead the contours of your body, gently stretching soft tissue (muscle and fascia) in multiple directions. This action erodes trigger points, helps restore flexibility, and brings quick relief to common types of muscular & joint pain.
   

3. •TP QUADBALLER - We like to recommend this product for the traveling athlete. It does everything a conventional foam roller does but in a more compact design allowing for easier portability.
   

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1. Getting started:
   

Slowly roll the targeted area up and down, rotating where necessary to identify tender areas for each specific muscle or muscle groups. From here you have a few options, listed below are two of them.

1. 1.Hold the tender spot until the discomfort is reduced by at least 75%. This can take anywhere from 30 to 120 (+) seconds and you may need to take a short rest in between but repeat several times to give it the best chance to be alleviated. At times you may work on 1 area for several minutes.
   

2. 2.When the area of tenderness is the length of a muscle, you can roll the foam roller up and down the length of the tissue. Being sure to do this slowly and repeating several times or until tenderness subsides 75%. We recommend 8 - 10 complete repetitions for each area.
   

3. •You can spend several minutes on one particular area and up to 60 minutes in total session time foam rolling. When you are first introduced to foam rolling, take your time to learn the right techniques, how to relax into the pressure caused by the foam roller, familiarize yourself with proper positioning and to gain the strength to support yourself while performing the techniques.
   

1. When to Foam Roll (SMR):
   

2. •The beginning of a workout, followed immediately with active stretching, activation techniques and movement prep.
   

3. •At the end of a workout, to aid in recovery.
   

4. •Everyday to combat the stresses of sitting more then the human body can tolerate.
   

5. •As often as needed.
   

1. Things to remember when foam rolling:
   

1. 1.Be relaxed and keep your core engaged - You will be in some difficult positions where your upper-body will be highly involved in stabilizing you through each technique. If you feel fatigue or can’t hold you position, move on to the next area, then go back. Over time you will develop the necessary strength and technique for foam rolling, just keep practicing. Keep most of your weight on the foam roller to be more effective.
   

2. 2.Don’t let your low back arch or midsection sag when your rolling your quads, IT band, adductors, etc... Keep your abdominals drawn in as you would for an abdominal bracing or plank exercise.
   

3. 3.Be sure to breathe throughout the foam rolling session - There will be a tendency to hold your breathe, especially when areas are more painful then others.
   

4. 4.Use a a variety of foam rollers & trigger point therapy options - You may want to start with a lower density foam rolling on a tender area and then progress to a higher density foam roller. You can also use a lower density foam roller to aid in recovery from soreness after a hard training day. This is to ensure that you do not over stress the muscle tissue or fascia. A rumble roller, TP Ball Massage Ball, etc allow you to get deeper into areas a conventional foam roller can’t.
   

5. 5.When done foam rolling, be sure to perform specific stretches that will aid in alleviating the trigger points, imbalances, etc, and assist in bringing back the proper length-tension relationship of those tissues.
   

6. 6.If you foam roll before a training session, be sure to follow it immediately with stretching and movement prep. This is very important because when foam rolling or using static stretching, you are asking your bodies tissues to relax and release the tension but they stay relaxed until you turn them on again and this is done with movement prep. You do not want to go into a training session, a race or run on the trails with muscles sleeping.
   

7. 7.Foam rolling sensitivity can be used as a measurement for the health and quality of your tissue and human movement system. The more sensitive, the greater the possibility for an injury or under performance, which in turn leads to a greater need for a proper corrective exercise and strength & conditioning program to be incorporated into your training.
   

8. 8.Be sure to talk with a qualified coach or trainer about what is the right approach to your training & conditioning needs.

*Pictures and descriptions above are from the National Academy of Sports Medicine (NASM)

Foam Rolling or Self Myo-Fascial Release (SMR) is a form of flexibility work and has been termed Self-Myofascial Release (SMR) by the National Academy of Sports Medicine (N.A.S.M). This is a self-induced massage therapy of your muscles and fascia. Foam rolling has come to light because of a major shift in the attitude of athletes and coaches toward injury prevention and treatment. The convenience and availability of a foam roller allows everyone continual access to the benefits it provides.

Foam Rolling or SMR is used for several purposes:

1. •Alleviate the side effects of active or latent trigger points
   

2. •Decrease muscle & joint pain
   

3. •Aid in recovery
   

4. •lengthen tissues and increase flexibility
   

5. •Correct imbalances
   

6. •Decrease activity in overactive tissues
   

7. •Increase joint range of motion