Fitness Friday
Each Friday, we send out “Fitness Friday” tips for fitness and nutrition in the weekly digest email that goes out to the membership. If you have any Fitness thoughts or suggestions for the Club, please email your input to: fitness@irvingtonclub.com. Let’s get fit!
FITNESS FRIDAY - November 28th, 2025
The Benefits and How-Tos of Foam Rolling or Self-Myofascial Release-SMR
What is Foam Rolling
Foam rolling is a type of self-myofascial release (SMR) or a DIY massage for your muscles and connective tissue, or fascia. It can be done before or after a workout, or during downtime like watching TV or listening to music.
Benefits
Foam rolling/SMR can warm up muscles, relieve tension, and improve flexibility. It can also be used to reduce pain, lessen muscle soreness, and boost circulation.
How To
Choose a foam roller (cylindrical tube) or ball depending on your goals. They come in soft, medium, and firm densities and different sizes. Softer rollers or balls like a tennis ball are best for beginners or anyone with very sore muscles. Use firm foam rollers or harder lacrosse balls when you want a more intense, and deeper myofascial release.
Apply pressure to tight, restricted areas of fascia and the underlying muscles. For example, if your hamstring (back of the leg) is tight, place the foam roller or ball under the back of your leg while lying on the floor.
Move slowly using small, continuous, back-and-forth movements of your body over the foam roller or ball. Cover an area of 2 to 6 inches over a tender region for 30 to 60 seconds.
Adjust the amount of pressure by using your hands or feet to change how much weight you are putting on the roller or ball. Avoid rolling directly over joints or bones. Spend about 5 to 10 minutes rolling key muscle groups or areas of soreness.
Why Does It Work?
Fascia is densely woven connective tissue that wraps around your muscles and organs like a thin, stretchy spiderweb creating stability in the body. Fascia can tighten, throwing off how muscles work together, even causing pain. Foam rolling/SMR helps relax the fascia and release some of the tension by encouraging fluid to move through the layers of tissue.
Thank you, Tracy Laidley for the article suggestion! If you have any questions, comments, or other article suggestions, please contact Becky at bchasse@irvingtonclub.com or the Fitness Committee at fitness@irvingtonclub.com.