{"id":414377,"date":"2020-02-11T18:03:29","date_gmt":"2020-02-12T01:03:29","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=414377"},"modified":"2025-02-12T09:51:20","modified_gmt":"2025-02-12T16:51:20","slug":"swimmer-strength-tech-tip-foam-rolling-for-swimmers","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/swimmer-strength-tech-tip-foam-rolling-for-swimmers\/","title":{"rendered":"Swimmer Strength Tech Tip: Foam Rolling for Swimmers"},"content":{"rendered":"

Contributed by Deniz Hekmati <\/strong>– Strength & Conditioning Specialist, Sport Scientist\u00a0<\/em><\/p>\n

In my opinion, the foam roll is a key piece of equipment. So many people have used it, but so few know how to properly use it. Here are some tips for proper use.<\/p>\n

Benefits of foam rolling for swimmers:<\/strong><\/h2>\n
    \n
  1. Increases blood flow in our system – swimmers like increased blood flow<\/li>\n
  2. Increases range of motion in our joints – I have found this especially effective to improve the breaststroke kick from the hips, and thoracic mobility for the streamline position<\/li>\n
  3. Decrease recovery time after practices<\/li>\n
  4. Desensitizes tender muscles and tissues to allow for more optimal movement flow<\/li>\n
  5. An excellent time to be mindful in scanning the body<\/li>\n<\/ol>\n

    Three guidelines for how to use a foam roller:<\/strong><\/h2>\n
      \n
    1. Slow down where it gets more tender – this area needs more love. And move around the area to truly scan in through. As the pain levels increase, stay mindful by focusing on deep inhales and exhales.<\/li>\n
    2. Use the contract-relax method, to activate the targeted muscle and move the joint to your allowed end range and come back. You know you have a healthy area when you can roll around and moving the desired limbs in all sorts of direction, with ease. Again, breathe.<\/li>\n
    3. Distinguish between a good pain and bad pain. Muscle soreness and tenderness is okay. No burning or shooting pain should be experienced – if so, immediately seek out additional professional help from your physical therapist or doctor.<\/li>\n<\/ol>\n

      Swimmers worst areas are the calves, quads, hip flexors, posterior shoulders, and pecs. Use the foam roll before a lift or a swim for 5 minutes to scan, loosen, and prepare the body for work. Also use it for cool-down. Significantly more time should be spent cooling down on this, than spending warming up.<\/p>\n

      And this is what I tell my swimmers: If you add 30 minutes of rolling at home each day, you are adding valuable practice hours to your training. You only have one body – so take care of it!<\/p>\n

      Watch video
      \n