Should My Routine Include Foam Rolling?

What are the benefits of foam rolling?
“With any sort of exertion, the body is under stress”, says Tunkunas. “Even deceptively simple things like standing or sitting for extended periods can cause connective tissues that hold your skeleton together to become tight and in turn, attenuate your blood flow and oxygen supply. Over time, it can weaken muscles and become a serious problem for body structure and functionality.” 

The antidote? You guessed it... foam rolling. 

“Consistent foam rolling removes adhesions or tenderness in the muscle so that other areas don’t need to compensate as you move. This way, you maintain your quality of movement and prevent those nasty DOMs,” he says. 

The key is consistency. Tunkunas’s recovery philosophy is simple: it’s just as important as the workout! Combine rest, proper nutrition, and stretching for a holistic rest-day routine. One day a week he rests completely, helping his body to adapt to his training program and letting his muscles repair. But the most underrated tool in his eyes? Sleep. “Try to get at least six to seven hours every night.”

Is it true you can roll with items lying around the house?
“Tennis balls, cricket balls, rolling pins... anything that has multiple points of contact with the sore area. However, tools like foam rollers and trigger-point balls are designed in an optimal shape to target these areas.” Pro tip: start with the softer foam rollers until you’ve built up your tolerance. You might find different densities work better for certain areas of your body.”

Which muscles do I foam roll?
“Start with larger muscle groups like your quads and back. Slowly apply pressure to the area by rolling forward and back over the surface area of your desired muscle. At the same time, maintain a few points of contact with the floor for balance. It’s comfier this way! 

“Once it feels like there is some blood pumping through your muscles it should become quite obvious where the sore spots are where you can start to spend a little bit more time rolling through those. To break down muscle tissue adhesions, apply solid, even pressure. Spend about 60-90 seconds on each area before letting it rest,” he instructs.

Tunkunas stretches and foam rolls right before working out (to warm up the muscles evenly plus get blood flowing), plus again afterward (to leverage the larger muscles he’s engaged and break down the smaller ones jammed up in between).

Here’s the trainer-approved clincher: “try and not roll so much that it hurts. You want to be able to breathe freely and somewhat relax during your recovery session. Check-in with your physio regularly to make sure you don’t aggravate any injuries,” Tunkunas advises.

Keep warm, stay strong, and don’t skip your stretching!

P.S. Please seek medical advice before foam rolling if you have any existing injuries or concerns.