McCombs Sport Performance & Fitness

"Engineering a healthier lifestyle through personal training"


Foam Rolling & Trigger Point Performance Tips

Posted on October 12, 2016 at 5:55 PM

Foam Rolling Basics & Trigger Point Performance


Most of you that have visited my studio know I have a plethora of self massaging tools for you to use at your disposal and to help release any tight spots that have occurred in your day to day lifestyle or even from that set of deadlifts from the training day before.


With any exercise routine self care and maintenance is a top priority to recovery and overall biomechanics. Foam rolling & trigger point massage helps set the stage for injury prevention and optimal performance.


Here are a few tips to keep in mind next time you begin your foam rolling session:

  1. Always relax the area being massaged to allow for myofascial release. Remember we are “hunting” for tight spots.

  2. Always begin working distal (farthest) from the heart and when possible roll toward the heart. This will allow proper emptying of metabolic waste to exit from our lymphatic system.

  3. Foam rolling for a few minutes in one particular area is best. But foam rolling for longer than a few minutes at a time can be damaging so don’t spend an over amount on one area at a time. Keep your sessions short. No more than 10 minutes.


I hope these tips help you get the most out of your foam rolling recovery session.

 Happy rolling!





DAVID J. ALVAREZ, D.O., and PAMELA G. ROCKWELL, D.O., University of Michigan Medical School, Ann Arbor, Michigan.

Am Fam Physician. 2002 Feb 15;65(4):653-661.



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1 Comment

Reply Olivier
11:07 PM on January 11, 2017 
Yes! I have become such a huge fan of foam rolling (and using a lacrosse ball when sitting at work as well). Spending some time loosening up my t-spine is one of my favorite things to do on the roller after a long day at the office or after a particularly grueling workout.

The benefits of using it are just too many to list... improved range of motion (so fewer injuries as a result), improved blood flow and arterial stiffness, and much more.

Covered some of them in further detail here: