My clients know I am a huge fan of the foam roller. Consistent use can increase range of motion, prevent injury and promote flexibility. For those of us who have a hard time getting our glutes to fire (raise your hands women!) rolling out those trigger points in the hamstrings and quads can give you unbelievable result in your squat and lunge.

The foam roller has become very popular in the last few years and for good reason. It’s made of styrofoam, is inexpensive (less than $20) and can be used to perform Self Myofascial Release (SMR) which mimics a trigger point or deep tissue massage. Myofascial refers to the muscle fascia, the connective tissue that surrounds each muscle fiber, muscle bundle and connects all the different muscle groups together. SMR, refers to the act of releasing the tension in the muscle.

Stretching is a great way to maintain muscle range of motion, but sometimes you can have excellent range of motion or muscle fiber length and still have knots (tension) in the muscle that create pain and tightness. This is where the magic of foam rolling and SMR comes into play.

Think of foam rolling as similar to rolling out cookie dough. Lie on your side and position the foam roll under your hip. Put the top foot and hands on the floor for stability. Use your arms to slowly roll your body over the foam from just below the hip to just above the knee.

It’s a little like a Search And Rescue Mission…when you find a knot, stop, hold and breath and try to stay on the knot for 15-20 seconds until it releases. You will know you have the right area when you feel heat, tenderness and pain. Yes, this is where the difficult part comes into play. Most people move away from the pain, but in this instance it is important to “sit on it” until it releases. It might take a few runs, but with consistent use, your knot will dissolve. Continue to roll up and down the side of the leg until you find tender spots. If it is so painful you can’t lie on the spot, try to get as close to the spot and work into that area. Little by little, the foam roller will help release the knot as well as the pain. Perform this exercise before or after your run or workout.

I am happy to offer these magical foam rollers in my shop…this is truly one of the best gifts you can give yourself!