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Foam Rolling for Dummies

June 11, 2013 By: project30in201210 Comments

After reading about the benefits of foam rolling, I decided I would give it a try on my tired legs (and aching shins). WOW. It hurt like the dickens. I don’t embarrass easily, but after a few days of foam rolling at the gym and being near tears from the pain, I decided I needed my own foam roller, so I could stretch out my poor muscles in the privacy of my own home.

I purchased a jFit 18″ foam roller and it was the perfect size. I ordered mine from Amazon, but you can also find them here.

This is the model I purchased.

Keep in mind that foam rolling exercises are just that — EXERCISE. Your muscles will feel not only the pressure from the foam roller, but from holding the various positions. Also remember that foam rolling over tight / tense spots on your body will hurt at first. A lot. You may will want to stop because the pain is crazy. Stick with it, and the pain becomes much more manageable. I’ve heard the more it hurts, the more you need it.

When I first started foam rolling, the hardest thing for me (besides the excruciating pain) was understanding exactly what I was supposed to be doing. I was sure what I was doing was wrong. I’ve learned that really, you can either use the roller manually and place it directly on your body (which works great for hard to roll areas, like the inside of your shins) or place your body weight on the roller and roll back and forth over tight spots. Like I’ve mentioned, it will be painful at first if you have any tightness. When I first started foam rolling 15 seconds was agony. Now, I can foam roll my shins for up to a minute at a time.

I have definitely noticed a difference in how tight a feel since I’ve begun foam rolling. I highly recommend purchase a roller for yourself if you don’t have access to one at a gym (or if you are concerned about crying in public :)) If you are a visual learner, like me, check out the following pictures from joefitness.com for pics of what to do to foam roll your muscles.

foam rolling

 

Do you foam roll or use the stick? Has it helped you in your training?


Comments

  1. amrtt says

    June 11, 2013 at 8:37 am

    This is just what I needed. I am a foam rolling dummy!
    emma @ a mom runs this town

    Reply
    • Eat Pray Run, DC says

      June 11, 2013 at 10:10 am

      Haha, I’m a bit of foam rolling dummy as well — I can’t tell you how many times I googled “how to foam roll shins” 🙂

      Reply
  2. bke161 says

    June 11, 2013 at 9:49 am

    Reblogged this on runninglarge and commented:
    I have been exploring the prospect of using a foam roller so this article was rather well timed.

    Reply
  3. P.J. Murphy says

    June 11, 2013 at 11:59 am

    Foam rolling definitely makes recovering from any type of distance training quicker and easier!

    Thanks for the post!

    Reply
    • Eat Pray Run, DC says

      June 11, 2013 at 5:34 pm

      I totally agree. It’s definitely a needed aspect of a training plan!

      Reply
  4. Meghan (@MeghanRoseO) says

    June 11, 2013 at 5:27 pm

    Foam rolling is unreal. The first time I used it on my IT band, I nearly cried. I most definitely made the ugly cry face at the gym. But now I embrace the pain and think “Oh, pain, you need MORE foam roller!”

    Reply
    • Eat Pray Run, DC says

      June 11, 2013 at 5:34 pm

      Girl, me too. Me TOO!

      Reply
  5. bananarun says

    June 12, 2013 at 7:59 am

    I use both! Depends where and how sore I am. I love both!

    Reply
  6. bananarun says

    June 12, 2013 at 8:02 am

    I use both! Depends how sore I am. I love them both. The stick helps tough to roll places.

    Reply
  7. Daniel @ Foam Roller Match says

    March 22, 2014 at 12:52 am

    It’s been almost a year, Courtney. Are you still foam rolling?

    Reply

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