5 Uses of a Foam Roller to avoid Injuries

 

How To Foam Roll: Improve Speed, Strength and Prevent Injury! Basketball Tips

Video taken from the channel: Get Handles Basketball


 

HOW I FOAM ROLL TO AVOID INJURIES & Recover Faster | Foam Rolling Demonstration

Video taken from the channel: Runner Kao


 

2 Minutes of Foam Rolling for Shin Splints

Video taken from the channel: C Tolle Run


 

5 Foam Roller Moves to Prevent Pain and Injury | Health

Video taken from the channel: Health Magazine


 

Selecting The Best Foam Rollers to Treat & Prevent Running Injuries

Video taken from the channel: Duke Chiropractic


 

Foam Rolling For Basketball with Coach Alan Stein

Video taken from the channel: EGTBasketball


 

5 Pre-Workout Foam Roller Exercises to Prevent Injuries

Video taken from the channel: Muscle & Strength


Sit on the floor with your legs out in front of you; place the foam roller under one calf, with the other leg crossed over the top of the leg touching the foam roller. With both hands on the ground, raise your backside off the ground and try to isolate the middle, inside and outside of the calves by slowly rolling over your lower leg. Try these five moves with a foam roller to avoid injury, increase your flexibility, and reduce pain. Quads: Come down to the ground.

Your left leg is going to be on the ground, and your right leg. If foam rolling isn’t a part of your workout routine already, give it a try. Watch the video for five simple and effective ways to use a foam roller from fitness expert Lauren Williams. Using foam rollers can help you warm up for a workout, ease sore muscles and prevent injuries, but their utility goes beyond myofascial release.You can also use them to build muscle and challenge your body.

So grab a long foam roller and try these moves to work your body from head to toe. A foam roller is a great tool to help prevent exercise related injuries by prepping muscles before engaging in strenuous activities. Plus, if you use a foam roller after your work out, it will help you with recovery and limit your soreness.

Here’s a list of six ways to use a foam roller that you may have never considered. #1 – Isolate the scapula Kae Etchegoin, president of DK Body International in Las Vegas, Nevada, recommends using a full size ― 36 inch ― firm, foam roller to isolate the scapula and release the muscles in your back. Instead of stretching before you work out, you should take a foam roller for a spin. Rolling is the single best way to simultaneously increase mobility, boost recovery, and prevent injury without.

This vibrating foam roller is designed to offer a massage around the impacted area and not just pressure on the spot that the foam roller touches. NextRoller 3-Speed Vibrating Foam Roller $ 99.95. Working this muscle group, which originates at the lateral (thumb) side of the elbow and goes to the wrist, can help prevent tennis elbow. Using a mini-foam roller, roll up 2 inches down 2 inches.

Chances are you already know all about the benefits of foam rolling for your daily runs. But if you just use a foam roller to rehab injured muscles, you’re not getting the most out of it.. Foam.

List of related literature:

Use of a foam roller—and other tools for soft tissue management—is one of the more exciting and useful developments in sports training in recent years.

“The Rock Climber's Exercise Guide: Training for Strength, Power, Endurance, Flexibility, and Stability” by Eric Horst
from The Rock Climber’s Exercise Guide: Training for Strength, Power, Endurance, Flexibility, and Stability
by Eric Horst
Falcon Guides, 2016

• Use repositioning and pressure-reducing devices (e.g., foam mattresses, air-fluidized beds, low–air loss beds, pillows, gel pads, or foam wedges when in bed or in a chair).

“Ferri's Clinical Advisor 2020 E-Book: 5 Books in 1” by Fred F. Ferri
from Ferri’s Clinical Advisor 2020 E-Book: 5 Books in 1
by Fred F. Ferri
Elsevier Health Sciences, 2019

Standing along the foam roller like a balance beam or standing with the feet perpendicular to the foam roller, both create an unstable surface that challenges the core and lower body muscles immediately.

“Shut Up and Train!: A Complete Fitness Guide for Men and Women” by Deanne Panday
from Shut Up and Train!: A Complete Fitness Guide for Men and Women
by Deanne Panday
Random House Publishers India Pvt. Limited, 2013

However, a foam roller can make a great, inexpensive tool for core stability work and balance challenges, especially in the supine and prone positions.

“Methods of Group Exercise Instruction” by Mary M. Yoke, Carol Armbruster
from Methods of Group Exercise Instruction
by Mary M. Yoke, Carol Armbruster
Human Kinetics, 2019

Self-myofascial release using foam rolling can either be used to increase training efficiency and sporting performance as well as to hasten post-exercise recovery [6].

“Enhancing Health and Sports Performance by Design: Proceedings of the 2019 Movement, Health & Exercise (MoHE) and International Sports Science Conference (ISSC)” by Mohd Hasnun Arif Hassan, Ahmad Munir Che Muhamed, Nur Fahriza Mohd Ali, Denise Koh Choon Lian, Kok Lian Yee, Nik Shanita Safii, Sarina Md Yusof, Nor Farah Mohamad Fauzi
from Enhancing Health and Sports Performance by Design: Proceedings of the 2019 Movement, Health & Exercise (MoHE) and International Sports Science Conference (ISSC)
by Mohd Hasnun Arif Hassan, Ahmad Munir Che Muhamed, et. al.
Springer Singapore, 2020

Examples would include thoracic spine (midback) stretches over a half foam roller for shoulder and neck injuries or prone press-ups for low-back and disc injuries.

“Triathlon Science” by Joe Friel, Jim Vance
from Triathlon Science
by Joe Friel, Jim Vance
Human Kinetics, 2013

With Full Foam Roller Place your hands on a full foam roller.

“The Athlete's Shoulder E-Book” by James R. Andrews, Kevin E. Wilk, Michael M. Reinold
from The Athlete’s Shoulder E-Book
by James R. Andrews, Kevin E. Wilk, Michael M. Reinold
Elsevier Health Sciences, 2008

To use a foam roller, lie or sit with the belly of the muscle needing recovery on the roller and then roll back and forth on it so that the entire length of the muscle is manipulated by the pressure.

“Fast After 50: How to Race Strong for the Rest of Your Life” by Joe Friel
from Fast After 50: How to Race Strong for the Rest of Your Life
by Joe Friel
VeloPress, 2015

a Application and concept identification Rationale: Of those listed, skin rolling is the best method by which to affect the connective tissue.

“Mosby's Massage Therapy Review E-Book” by Sandy Fritz
from Mosby’s Massage Therapy Review E-Book
by Sandy Fritz
Elsevier Health Sciences, 2009

BUYING A FOAM ROLLER

“Beyond Bigger Leaner Stronger: The Advanced Guide to Shattering Plateaus, Hitting PRs, and Getting Shredded” by Michael Matthews
from Beyond Bigger Leaner Stronger: The Advanced Guide to Shattering Plateaus, Hitting PRs, and Getting Shredded
by Michael Matthews
Oculus Publishers, 2014

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

View all posts

11 comments

Your email address will not be published. Required fields are marked *

  • I did a workout and it had me sore for a good 3 days. My buddy gave me his foam roller and told me to watch this video. I felt so much better after thanks coach

  • I appreciate the video. Keep on grinding. My brothers and I have been using the EGT Book and it really helps. Keep up the great work Alan

  • Dear Dr Duke, your video presentation is very helpful. May I know the brand of the Rollers with square nodules (Dark Blue colour). Thank You.

  • I love the video, but when coach Alan says it helps exit lactic acid Idont believe that happens. Lactic acid exits the body 30 minutes after working out max

  • You should make sure you also roll slowly (think 2-3 secs up and 2-3 secs down) and breathe (breathe in when going up and out when going down or vice versa) during it too I think that also helps

  • The comments…Jesus. He’s being professional, they all are.
    She happens to be incredibly beautiful and that’s what makes you people say things with vile intent.
    I’d make love to her like as though she were a princess and scream her name to the heavens.
    But there is no need to be disgusting about it.

  • I was waiting for him to insert the blue “butt-plug” thingy into his hapless patient….I wonder if these people have any clue the pervert video highway that they travel with these types of videos…just sayin’

  • Dude, you suck. Let her give the review, dipshit. She’s the one testing it. And I’m sure, unlike you, she has more than two adjectives to describe the products. Also, you seem like a creep.

  • Good recommendations. I usually have to start of with the softer foam roller for the Legs then I move up to the firm roller with those bumps that dig in.

  • lol, you have to hold several championships and compete in the olympics to criticize this video, you Jerrys:P How often should this be done? Is twice a day too much?

  • hi everyone,if anyone else wants to uncover best way to treat shin splints try Fezervin Splint Remedy Coach (just google it )? Ive heard some super things about it and my friend got amazing success with it.