Foam rolling is one of the most important parts of an effective recovery programing as it prevents injury, increases range of motion and increases performance. Foam rolling requires the right technique and Susane Pata, Master Trainer at Trigger Point teaches us how to roll like a pro…

How does the right foam rolling routine impact the recovery process? 

It speeds up the recovery process; it doesn’t shorten the recovery duration necessarily, but it does indeed speed up the muscle healing process after a workout (allowing you to get back in the House again!).

What’s the number one mistake you see athletes making when foam rolling? 

Rolling too fast and, rolling over parts of the body that won’t necessarily impact recovery results, i.e. joints and the lower back.


If we’re limited on time is it more important to roll pre or post workout? 

Before and after both have their benefits, so it depends on your priorities. Before a workout, foam rolling prepares the body for action/bigger movements and can help correct improper movements due to tightness by creating a little more mobility. After a workout, it can help speed up the recovery process, and feels amazing as a cool down, as it helps calm down the nervous system.

What’s one foam rolling movement most people aren’t doing, but should be doing? 

The lower leg in general: foot, calf (all 3 zones) and tibias anterior. I think athletes should focus on their calves much more, by getting around to all 3 zones.

How to roll your calves

What does your post workout foam rolling routine look like? 

When I am pressed for time, I roll out my calves, piriformis and T-spine; with more time I get my feet, calves, quads, piriformis, and T-spine after a workout.

How to roll your piriformis

How to roll your t-spine

How to roll your quads

How to roll your feet

One thing you want Tone House athletes to take away when it comes to foam rolling…

Focus on creating better movements during workouts: quality over quantity. Let foam rolling help you accomplish that goal by doing releases before a workout on your key areas of tightness. An investment in foam rolling will prevent future imbalances, injury and help you perform at the highest level possible.

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