Foam Rolling (Lower Body Series)

Foam rolling also know as “self-myofascial release” is a wonderful technique to help your body move freely again. In other word’s self-myofascial release is a fancy term for self-massage to release muscle tightness or trigger points. This technique can be performed with a foam roller, lacrosse ball, golf ball, theracane, or your own hands. By applying pressure to specific points on your body you are able to aid the recovery of muscles and assist in returning them to normal function. Meaning, getting your muscles healthy, elastic, and ready to perform at a moments notice. I’ve had great results with individuals performing some foam rolling when they are in knee, shoulder, back, sciatic pain just by using this simple method.

General Guidelines to keep in mind when foam rolling:

1. Hold each position 1-2 minutes each side (when applicable).

2. If pain is restored, stop rolling and REST on the painful areas for 30-45 seconds.

3. Maintain proper Draw-In position, which provides stability to the back and hips during rolling.

4. Can perform foam rolling 1 to 2 x daily.

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Glutes & Pirformis

Begin positioned as shown with foot crossed to opposite knee. Roll on the posterior hip area. Increase the stretch by pulling the knee toward the opposite shoulder. This move is beneficial for people struggling with sciatic pain.

Quadriceps

Body is positioned prone with quadriceps on foam roll. It is very important to maintain proper Core control (abdominal Drawn-In position & tight gluteals) to prevent low back compensations. Roll from pelvic bone to knee, emphasizing the lateral thigh.

Adductors (Inner Thighs)

Extend the thigh and place foam roll in the groin region with the body prone on the floor (Stomach facing the floor). Be cautious when rolling near the adductor complex origins at the pelvis.

Calves

Put the foam roller under a calf. Rest your other foot on the floor or on top of your other leg for more pressure. Roll from ankle to below the knee. Rotate the leg in, then out.

Kimberly Althauser-Lucas

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2 Responses

bill rudowitz says:

April 20, 2020 at 2:31 pm

good stuff. I am really trying to get more flexibility especially in my hips. At 61 it’s tough but I have been stretching every night for about 10-12 minutes and videos like this truly help. I have some more flexibility and will just keep going since it feels really good and I can see the progress. Never really did much stretching before but absolutely need it now.

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1. Kimberly Althauser says:
  
  April 20, 2020 at 6:13 pm
  
  Thank you Bill. So happy you are focusing more on your flexibility. Especially the older we get the tighter our fascia tissue becomes. Staying hydrated and doing daily stretches, foam rolling will help tremendously. Keep it up!! Happy we can help.
  
  Reply