Foam Rolling- only a minute a day will make a difference!
In the video: Jolita Brilliant demonstrates form rolling.
Foam Rolling in a form of a Self Myofascial Release
Foam Rolling- self-myofascial release is a fancy term for self-massage to release muscle tightness or trigger points. You can perform this method with a foam roller, lacrosse ball, Theracane, or your own hands.
I.T. band in other words Illiotibial Band is one of the easiest muscles to foam roll, and that can really be helped with foam rolling. As easy it it to foam roll it can be as much painful however. But start slow and light and than you can increase the pressure with your body weight, once they loosen up bit.
Sciatica pain happen when the Piriformis muscle is tight and it pinches the sciatica nerve. So use a la cross or tennis ball to tackle that pain, and lengthen those tight muscles.
Tight Hamstings can cause lower back pain, because hips are like a bowel and both back muscles and leg muscles attach to the parts of the hip bones. And if one of the muscles like hamstrings are tight and they can imbalance other muscles above. And it is important to work tight muscles so they don’t imbalance other muscles.
Tight Tibialis (outer shins) muscle in front of you calfs can feel great to foam roll too. Tight shins can prevent you from performing sports.
Tightened Soleous and Gastrocnemius (calfs)- great to foam roll as well, its especially gets tight and painful if you do a lot of cycling, snowboarding, paddle boarding, running, and so on.
You can foam roll Quad muscles too, they have to be pretty tight to feel it on the foam roller, unless you have a rigged foam roller. So do it if it feels effective.
-LMT, Jolita Brilliant, Burlington, Vermont