By throughly foam rolling for 5 minutes prior to your workout you will begin to loosen up tight muscles, break up scar tissue that is compromising proper movement, and get blood into the muscles. The benefits of foam rolling are much the same as getting a massage, which is also why it's known as the "poor man's" massage.
This is not something to just breeze through. To get the most out of it you need to spend time on each area of the body and feel the muscle as it rolls over the foam roller. When you find a tight spot or a pressure point where you feel an uncomfortable pain hold the roller on that spot for 30 seconds and then slowly roll back forth over that area. Eventually the pain will go away as the muscle releases. Continue with this process as you roll over each of the areas.
Tammy had a great example of this today. Prior to foam rolling before her workout today she could not squat down without having a sharp pain in her knee. So beginning her workout she grabbed a foam roller and rolled around on her hip until she found a knot and held pressure on it until it released, about a minute. Immediately after she was about to squat with no pain.
I know foam rolling is boring and doesn't feel good, but it must be done. It is setting the tone for the entire exercise session. Which, is why we recommend all clients come 5-10 minutes early for their sessions and begin to foam roll on their own.
Live Fit,
Josh
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