Foam roll after training and not before.

Why? Here’s why.

By doing the traditional self-myofascial release techniques like foam rolling AFTER a workout, you limit delayed onset muscle soreness and aid lymphatic drainage. Rolling may just be the quickest and easiest way to get the recovery process going.

In your post-training window (5-15 minutes after training), address the soft tissues that were the most active during that day’s workout.

If you foam roll before you train, pick a targeted problem area that you’re working to remediate. However, it’s the opposite for sparking a recovery. The recovery window is the time to work entire tissues, spend time on multiple segments.

To get the most out of your practice, emphasize large superficial muscles as opposed to small acute muscles of the body. For example, rolling the glutes thoroughly from origin to insertion would be more appropriate than hitting trigger points on the piriformis. Take your time. Get the rest of your body that’s not on the roller in a good comfortable position and start rolling away.

The original article was written by Dr. John Rusin (for more articles by Dr. John hit the link). And for more info on foam rolling check out this article.

By | 2018-02-14T03:10:43+00:00 February 13th, 2018|Blog|