Lower Body Foam Rolling Techniques

How to do Foam Rolling, Lower Body Foam Rolling Techniques

Piriformis Foam Rolling

By February 28, 2023

This is the muscle group most affected by desk jobs. Sitting down all day will cause your Piriformis muscle to be very tight and uncomfortable. You can roll away this tightness!

To begin Foam Rolling the Piriformis:-

  1. You’ll be starting by sitting on the foam roller, then shift so that all of your weight is on one side of your buttock. Locate your priformis: It should be near your hip joint. If you start hurting in that area, you’ve probably found it. Now, place the other foot over the opposite knee.
  2. Now, begin to roll back and forth. Keep yourself alert for trigger points. Hold still when you find them. Then, move on to the next side.
How to do Foam Rolling, Lower Body Foam Rolling Techniques

Adductor Foam Rolling

By February 28, 2023

Adductor muscles, though not always known by nme, are the muscles that run along your inner thigh. These are the muscles that cause the feeling of tight hips. And tight hips are an athlete’s worst enemy! It limits lower body movement, making certain exercises (squats, lunges) more difficult. The position to start this isn’t comfortable, and a bit awkward. But, don’t worry: You’ll become used to it before you know it!

  1. Start with your roller positioned beneath your upper thigh, on the inside. The best way to do this si to start on your stomach, your knee bent up and positioned out towards the side. The roller will be close to your groin.
  2. Now, roll towards the knee. Don’t tense your inner thigh!

TIP: Your upper body shouldn’t turn during this exercise. Keep your torso parallel to the floor or mat.

How to do Foam Rolling, Lower Body Foam Rolling Techniques

IT Band Foam Rolling

By February 28, 2023

You caught us: This isn’t actually a muscle. Still, the IT band causes a lot of the common aches and pains people experience. This is especially true of runners. “Runner’s Knee” is caused by a too-tight Iliotibial Band (IT Band). It is made up of a thick band of fascia that runs from the side of your leg, knee to pelvis. This can be painful at first, so start carefully and gently.

To foam roll this area:

  1. Start by lying on your side. The roller should be placed right below your hip.
  2. Move the roller to above the knee. For more stability, your forward foot should be kept planted on the ground, flat.
How to do Foam Rolling, Lower Body Foam Rolling Techniques

Quadriceps Foam Rolling

By February 28, 2023

A common reason for knee pain? Quadriceps that are far too tight. This will also cause bad posture, as well!

  1. Begin by lying face down, with the roller positioned around your hips. You can do one or two legs at a time; that’s up to you.
  2. Roll slowly down towards your knees.

TIP: Quadriceps are a huge muscle group. Because of that, you’ll need to turn to hit all of the different angles. This is done by turning your feet. When working angles, focus on one leg instead of both, then switch.

How to do Foam Rolling, Lower Body Foam Rolling Techniques

Glutes Foam Rolling

By February 28, 2023

Believe it or not, your glutes can cause a lot of the pain in your body! Tight glutes are a real problem, causing a lot of lower back pain. If you are Foam Rolling, you’re able to release these trigger points, stopping the pain and aiding in movement. For those with sciatica or other lower-back pain, this is a must-have.

  1. Start in a sitting position, with one leg positioned over the other. You’ll be sitting on top of the roller. Make sure they are at the top of the glutes, just below your lower back. For stability, you should lean on your working leg slightly.
  2. Now start to roll, in a downward movement. It should only be a few inches. Try not to fall off of your roller!.

TIP: To work every part of your glutes, keep your body weight centred and lean your hips in accordance with the area you’re working.

How to do Foam Rolling, Lower Body Foam Rolling Techniques

Tibialis Anterior (Shins) Foam Rolling

By February 28, 2023
This is an easy muscle group to overwork. This will result in tight, painful muscles. Foam Rolling will ease this shin pain…and tension.
  1. Begin your rolling just below your knee, focusing on the muscles on your shin. For the most effective rolling, keep your abdominal muscles engaged. Your back should be flat, as well. Put as much weight on your roller as you can without it being intolerable
  2. Now, roll, starting with the front of your shins. This is the area from below your knee to your ankles. You can do this by slowly pulling your knees up in the direction of your arms. Your arms should be motionless.
How to do Foam Rolling, Lower Body Foam Rolling Techniques

Calves Foam Rolling

By February 28, 2023

Your calves can be affected by a lot of things in your life. This can include sitting positions and the shoes you wear. Holding them in a shortened position, which is all-too-common, will limit how much motion your ankle can take. This makes it harder on the rest of your body.

  1. Start by resting your lower leg on top of your foam roller. Point your toes twoards the ceiling throughout this process. For more pressure, cross the leg you’re not rolling on top of your working leg.
  2. Now, lift your hips from the floor. Slowly and deliberately, roll from the bottom of the calf muscle to the top, which is just below your knee. If you feel a knot, you should halt and begin to put pressure on the area. Afterwards, continue. on.

TIP: Make sure that you roll the outer and inner areas of the muscle group by turning your leg in the appropriate position. Normally, you will find that the inner area is the most tense.

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