Myofacial releasing has become a staple for most fitness junkies either before or after a workout. Mostly, people just grab a roller at the gym and release a few areas, which they think is tight on their body. The idea of foam rolling is that the compressed movement of the roller aids in increasing blood flow to the muscle whilst also releasing tight muscles or muscle knots. This is a great idea which research in the field of exercise science has now proven as beneficial for the body and whole heartedly supports.
But before you go ahead and start rolling the same areas each time you exercise, you should know about the most common areas people need to roll. So here they are..
- The Lat ( Latissimus Dorsi)
The Lat is an extremely large muscle within the body but is commonly overlooked when rolling. Priority generally goes to muscles closer to the spine but rarely do I see people regularly laying on their side and rolling their lat. A well functioning Latissimus Dorsi will provide you with adequate overhead movement, vital for pressing movements which require you to reach.
- ITB ( Iliotibial Band)
The ITB is a nasty place to roll due to a burning sensation that can occur in people who are extremely tight. Due to the ITB’s many functions, it commonly becomes tight and can cause significant tracking issues within a person’s hip and knee. The average gym goer should regularly roll this tender area, but ensure you don’t over roll. The ITB needs to stay tight to preform function, so if you have any doubts, talk to your physiotherapist and they will provide you with information specific to your body.
- Adductor group
The Adductor group is situated on the inside of the leg and depending on your own body, it can be inherently weak and tight at the same time. Training in multiple plains of movement can aid in adductor mobility but rolling will help to loosen those tight muscles, if needed. Hip and knee stability is vital for most exercises, so the adductors need to be able to relax, hold and contract in order to move correctly. Rolling the inside of your leg will help and over time provide your legs with the right range of movement.
So don’t get stuck in rolling the same few areas each time. Start rolling these areas and you will ensure a strong, health and mobile body for years to come.