2 Easy Ways to Get More From Your Foam Rolling

I like to use foam rolling a lot to help gain new range of motion for my clients.  It’s fast and easy to do.  It’s also a great option...

I like to use foam rolling a lot to help gain new range of motion for my clients.  It’s fast and easy to do.  It’s also a great option for people who have pain with stretching or at their end range of motion (think shoulder impingement or femoral acetabular impingement patients).  In these folks we can gain motion without causing more pain or irritation.  Here are 2 ways we can gain even more effectiveness with this intervention

1: Pre-stretch the target muscle

  • If the objective is to gain more length in a given muscle it makes sense that adding a stretch to the rolling can help

2: Contract the opposing muscle group

  • Contracting the opposing muscle group will force relaxation of the target muscle through a concept called reciprocal inhibition.  Use this technique to gain new range when rolling

Want more strategies to improve your mobility?  Check out my latest assessment and correction digital product:

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They see me rolling, 

Dan Pope DPT, OCS, CSCS, CF L1

Categories
foam rollingMobilityphysical therapyUncategorized
4 Comments on this post.
  • A.
    9 January 2017 at 10:26
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    in your opinion does the order of foam rolling/stretching differ pre and post workout? i’ve always assumed pre-workout you’d want to loosen up the tissue (foam roll, massage, etc.) before doing any kind of stretching, and for post-workout recovery you’d want to do the opposite

    • djpope
      25 January 2017 at 10:26
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      That’s generally how I do it. Depends on how you want to use the roller really. Foam rolling does no reduce force production like static stretching does so rolling before seems obviously in this situation and stretching after. Rolling also helps restore muscle length and reduce reductions in performance between sessions so it’s a great addition afterwards as well.

  • Monday 1/16/17 | Derby City CrossFit
    15 January 2017 at 10:26
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    […] basics: Don’t be a moron. (part 1) 2. You Asked: Is It Better to Sleep In Or Work Out? 3. 2 Easy Ways to Get More From Your Foam Rolling 4. 41 Action Items and Individual Experiments for Success in 2017 5. Pre-Workout Snacks to Fuel […]

  • January 18th, Wednesday – Crossfit Tipping Point
    17 January 2017 at 10:26
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    […] Get more from your foam rolling […]

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