Enhance workout recovery with this simple strategy!


Athletes and fitness enthusiasts are always looking for a better way to reduce muscle soreness and improve how their body recovers from grueling training — from chiropractic and Normatec to the Wim Hof Method and dry needling — most everything will be considered! But, what if your recovery is in a piece of foam?


At Major Chiropractic, many of our patients are looking to boost muscle recovery, and while there are many great methods, a simple and affordable one that is often overlooked is foam rolling! Learn all about it in today’s post. 

What Is Foam Rolling?


Foam rolling is a type of myofascial release that addresses sore and tight muscles. But, what is myofascial release? Myofascial release is a technique that applies gentle and constant pressure on our myofascial connective tissue to elicit improved circulation that combats discomfort and helps restore mobility.   


Why foam roll?


Foam rolling is a quick and easy way to loosen your muscles both before and after your training. And, if you’re like many people, you probably sit at a desk all day, and over time, this changes your mobility. So, why not try foam rolling to improve your posture and support your range of motion. 


A few things to keep in mind when it comes to foam rolling:


It’s shouldn’t be painful! Yes, there may be a little discomfort because your muscles are sore, but not too much that you can’t bear it. Foam rolling applies a gentle pressure that you can easily control — so if it’s too much, just back off a little. 


Don’t go with the first roller you see! All foam rollers vary in firmness, so if you’re starting out, you may want to begin with a softer one. And, they come in all shapes and sizes, so if you have an area that is typically tight there is probably a roller designed specifically for that. 


Is there a right way to foam roll?


While there are some standard movements to follow, the key to foam rolling is to target and massage a tight and sore muscle. 


When you do foam roll, it helps to pay attention to your breathing — exhale when you’re rolling with each section. 

For specific foam rolling techniques and standard ways to target different muscle groups, search for a video tutorial online. 


How does foam rolling support your body?


There a wide variety of foam rolling benefits including:


  • Improved flexibility and range of motion
  • Reduced stress and anxiety
  • Enhanced muscle recovery
  • Heightened circulation
  • Inflammation support


What are the most common foam rolled areas?


While you can target just about every muscle group, some of the most common areas include:


  • IT (illiotibial) band
  • Quads
  • Hamstrings
  • Calves
  • Upper and mid-back


Foam rolling is a great option to add to your training to support soft and supple muscles and improve sore, tight, and stiff muscles.  


Need extra muscle recovery support?


If you want improved recovery so you can get back sooner and train harder, connect with our office today to learn about our sports chiropractic!