Recovery Program: Foam Roller

Key Points

• Setup:
  Start seated on the ground with the foam roller placed under your calves. Lift your hips slightly off the ground, supporting yourself with your hands behind you for leverage.
  Basic Rolling:
  Position both legs on the roller and roll back and forth from the ankle to just below the knee. Keep the movement slow and controlled, applying gentle pressure to knead the muscle tension.
• Intensity Adjustment:
  For lighter intensity, roll with both legs on the foam roller to distribute the pressure. For higher intensity, cross one leg over the other to focus pressure on a single calf.
• Target Specific Areas:
  Middle of the Calf: Keep the foot straight to target the bulk of the muscle
  Outer Calf (Lateral): Rotate the foot outward to focus on the lateral part of the calf.
  Inner Calf (Medial: Rotate the foot inward to work on the medial part of the calf.
• Guidelines:
  Aim for a discomfort level of 7-8 out of 10. Avoid excessive pain that causes the muscle to tense up. Keep the muscle relaxed to effectively release tension. Maintain slow, deliberate movements for best results.
• Setup:
  Begin by lying face down with the foam roller placed just below the hips. Support yourself with your hands on the ground.
• Basic Rolling:
  Roll slowly from the top of the hips to just above the knee, applying gentle pressure. Cover as much of the quadriceps muscle as possible in a smooth motion.
• Intensity Adjustment:
  Both Legs: Start with both legs on the roller for lighter intensity.
  Single Leg: For more pressure, stack one leg on top of the other, concentrating the weight on a single leg.
• Target Specific Areas:
  Full Quadriceps: Roll along the entire length of the muscle, from the hips to just above the knee joint.
  Outer Quadriceps: Slightly rotate your hips outward to target the lateral portion.
  Inner Quadriceps: Rotate hips inward to focus on the medial portion.
• Guidelines:
  Keep the movement slow and controlled. Avoid rolling directly over the knee joint, stopping just above it. Alternate between legs if working one leg at a time to ensure
  even muscle release.
• Setup:
  • Lie on your side with the foam roller under the outer thigh, starting just below the hip. Support yourself with your lower elbow directly under the shoulder and place the top leg in front for stability.
• Basic Rolling:
  • Roll slowly from just below the hip joint to just above the knee joint, staying on the soft tissue. Use the top leg for support to reduce pressure if the area is very sensitive.
• Increased Intensity:
  • For deeper pressure, stack the top leg on top of the bottom leg and roll through the same range.
• Kev Points:
  Maintain a controlled and relaxed motion, avoiding any jerking or forceful movements. Keep your body supported with your hands or arms as needed for comfort and stability. Focus on covering the entire length of the iliotibial band (ITB) with even pressure.
• Guidelines:
  •Avoid rolling over bony areas like the hip or knee joints. Adjust the pressure based on your sensitivity, starting with the supported position if you're new to foam rolling. Roll slowly to ensure effective release of tension in the ITB.
• Setup:
  Place the foam roller under your lower back, just above the hips.
• Basic Rolling:
  Lift your butt slightly off the ground, keeping your upper body stable. Slowly roll through the muscles along either side of the spine. Avoid rolling directly on the spine.
• Adjustments:
  For tighter areas, lean slightly to the tighter side to apply more pressure.
  Use your legs to control the rolling motion, bending your knees as needed. Hands can be placed behind your head for support.
• Range:
  Roll gently from the lower back up to the upper back. Keep movements slow and controlled.
• Key Tip:
  Avoid excessive arching or dropping of the upper body to prevent discomfort or injury. Focus on releasing tension in the back muscles to improve flexibility and reduce strain during movements like lunges or dinks.
• Setup:
  Place the foam roller under your inner thigh with your knee bent at 90 degrees.
• Position:
  Support your upper body in a plank position with arms straight under shoulders.
• Rolling Motion:
  Slowly roll from the knee joint up toward the hip, covering as much muscle as possible. Avoid rolling directly on the knee joint or hip bone.
• Adjustments:
  To increase intensity, press the leg down into the roller while maintaining controlled movement.
• Repetition:
  Roll in and out on one side, then switch to the other side.
• Key Focus:
  Target the adductors to release tension, improve flexibility, and prepare muscles for lateral movements on the court.