Foam rolling is one the most important recovery techniques you can practice. And I am happy to see that most members of CrossFit West Santa Cruz spend some minutes before class rolling. Most of the time it is a half chat and half roll, but that is better than nothing. However, and I am sorry to say this, if you want to do some work on those muscles and fascia, it is going to take more than a few obligatory swipes up and down the IT band to make a real difference. In the same vein as a planned strength program works better than haphazard training, so does planned rolling.
A good foam rolling plan involves hitting the big muscles–back, erectors, lats, glutes and piriformis, quads and VMO, IT band, hammies, and putting in a little extra work on your personal trouble spots. You also need to hit it enough to make a difference. Think at least 10-15 medium speed rolls over the area of focus. If you find a tight or crunchy spot, spend a little time on it. A good foam rolling program should take a few minutes. Believe me, the results are worth it.
What is your experience with and thoughts on foam rolling? Please post to Comments.
5×5 @ 65-70% of 1RM
5 Rounds on a 1 minute interval
1 Airdyne Minute Max Calories
10 Hang Power Cleans 155/105# (rest the remainder of the minute)
20 Pushups (rest the remainder of the minute)