Our most well attended workshop to date was our “Foam Rolling and Stretching” workshop that took place this past May 2nd, 2016. We didn’t think we could turn the sole topic of foam rolling into an hour long workshop, but your interest proved us wrong and the workshop was turned into just that! So that simply means we owe you all a stretching workshop in the future.
We plan to re-visit both the topics of foam rolling and stretching in the fall (as two separate workshops) so if you missed this most recent one, do not fret as it will happen again! But our next workshop is more summery in nature, it is our Swim and Surf Workshop on Monday June 6th at 6pm where we will be discussing common injuries, how to address them and how to avoid them and improve performance! So stay tuned for that.
Now back to the matter at hand, FOAM ROLLING! In this workshop we started off with discussing how foam rolling works and why we should be doing it, aka the logistics to convince you how important this is to make a part of your regular routine! So see below, to learn more.
We often get asked…what kind of foam roller should I get? Should I get a black, white, green, orange etc? What about a PVC pipe? One with ridges is that better? Or should I get one with the knobs? What is the best for me? In the following video, we discuss the various types of foam rollers but feel free to contact us with more questions as we just scratched the surface!
Next up: how long should you foam roll for? Research doesn’t say, but we give our clinical decision on the length of time to foam roll. We do discuss that when you find a sensitive spot, a possible trigger point to hold that position for 60-90 seconds until the areas becomes less sensitive/relaxes. We also explain when to foam roll and why it is beneficial to do so, i.e. flexibility, or recovery.
Ok, now everyone’s favorite part…How do you foam roll? And where should you foam roll? The following videos will discuss numerous different areas of the body and how to foam toll, what to avoid and how to make the foam rolling more or less intense.
Foam Roll: Quadriceps & Adductors
Foam Roll: Butt (Gluts, Piriformis, Hip Rotators), Hamstrings & Calves
Foam Roll: IT Band
Foam Roll: Upper Back
Foam Roll: Latissimus Dorsi (Lats)
Foam Roll: Quadratus Lumborum (QL or the sides of your low back)
Hopefully you have learned much from the numerous videos shared with you all today from our latest workshop on Foam Rolling. You should now know why you should foam roll, the benefits of doing so, how long to foam roll, when you should do it and where. If you all have any comments, questions or concerns please feel free to comment below, contact your local area physical therapist or if you are in the St. Augustine, FL area contact us at email@example.com or 904-516-8121. We hope you to see you at our next workshop on Swimming and Surfing, June 6th!