Foam Rolling for Swimmers

Last Updated on November 30, 2020 by admin

**Many swimmers use foam rolling as an effective alternative to massage**

In this article, we’ll provide advice, exercises, hacks and tips on the benefits of foam rolling for swimmers.

What is a foam roller?

A foam roller is a tube of compressed foam, used as a method of self-myofascial release.

Myofascial release therapy is the application of pressure used for treating muscle stiffness and pain.
Many swimmers use foam rolling as an effective alternative to massage.

The benefits of foam rolling for swimmers

**Many swimmers use a foam roller for helping them to release stiff and tender muscle knots called trigger points.**

Using a foam roller can provide a swimmer with many benefits, these include,

Relieving muscle pain

Many swimmers use a foam roller for helping them to release stiff and tender muscle knots called trigger points.

Trigger points can be caused by muscle imbalance, overuse or injury.
Some swimmers find a foam roller an effective method of reducing DOMS (delayed onset muscle soreness).
This is when a swimmer experiences sore, stiff or tender muscles for days after their swim.

Increase flexibility

Many swimmers find that combining foam rollers with static stretching after a swimming session can help to develop a swimmer’s flexibility and range of motion.

Foam rolling can be effective for helping to break down muscle scar tissue.
It can also help to reduce the risk of injury.

Relaxation

Many swimmers find the loosening of tight and tense muscles by using a foam rolling very relaxing.

Some swimmers, therefore, find foam rolling a great way of relieving stress.

Helping the recovery process

Many swimmers use foam rolling to help in the recovery process between swims.

It can help to improve the blood flow, oxygen, and lymphatic circulation, which can stimulate the stretch reflex in the muscles.

When to use a foam roller

Before swims

Foam rollers can help to loosen up muscles, allowing more efficient movement during the swim.

Many swimmers incorporate foam rolling in their warm-up protocols.

After swims

Foam rollers can help to reduce muscle soreness and shorten the recovery time after a swim.

Many swimmers find the use of a foam roller immediately after a swimming session for approximately 20 minutes to be beneficial.

How to use a foam roller

A swimmer should use a foam roller by applying their body weight to put pressure on the affected muscles.

Many swimmers tend to find a foam roller uncomfortable to use at first.
Therefore, it can be advisable to start any foam rolling gently.
Swimmers can adjust the intensity of their foam rolling as their body adapts.
They should be wary of foam rolling too intensely.
This can bruise muscles and increase the risk of injury.
The swimmer should start their foam rolling by locating the affected muscle area.
They should slowly lower their body so that the foam roller is in the centre of the affected muscle area.
The swimmer should lower their body onto the foam roller until they feel a mild discomfort (not pain).
They should hold that position for between 20 to 30 seconds
The swimmer should then commence to slowly roll back and forth over the whole of the affected area or muscle group.
They should continue to slowly roll back and forth, stopping and holding in the areas that need more attention, for between 5 to 30 seconds.
The swimmer should also remember to breathe during the rolling process.

Types of foam rollers

Foam rollers can vary in design and have differing densities, shapes, sizes and textures, depending on their intended use.

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Soft/low-density roller

Most swimmers begin foam rolling by using a soft/low-density roller.

These are designed to gently relieve muscle pain and stiffness.

Many of our swimmers regularly use and recommend the Bodymate soft smooth foam roller. They find this a great very reasonably priced and effective entry-level roller.

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Firm roller

Many swimmers then progress to a firmer roller.

These are designed to provide the swimmer with a more intense foam rolling session.

Textured/tread roller

Textured rollers are designed to help better penetrate the muscle fibres to relieve those trigger points quickly.

Some of our swimmers use and recommend the Fit Nation Textured Foam Roller, they find it reasonably priced and effective at working those sore, stiff or tender muscles.

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Foam roller exercises for swimmers

We have listed below some of our favourite foam roller exercises for swimmers.

Calf exercise

How to perform this exercise: The swimmer should start this exercise by sitting upright on the ground.

Their legs should be fully extended, with the foam roller under their calves.
Their feet should be pointed in the plantar flexion position.
The swimmer should then fully extend their arms to raise their butt off the floor.
They should then slowly roll from their ankle to slightly below their knee until they locate the tender, sore or stiff muscle.
Once located they should hold that position for between 20 to 30 seconds
The swimmer should then commence to slowly roll back and forth over the whole of the affected area.
They should continue to roll slowly back and forth, stopping and holding in the areas that need more focus, for between 5 to 30 seconds.
The swimmer should also remember to breathe during the rolling process.
Variations: For a less intense workout, the swimmer can extend one leg and place the foam roller under that calf, while they rest their other foot on the floor with their knee bent.
For a more intense workout, the swimmers can cross one leg on top of the other. They should repeat this exercise on their other leg.

Hamstring exercise

How to perform this exercise: This exercise is similar to the calf exercise above.

The swimmer should start this exercise by sitting upright on the ground.
Their legs should be fully extended, with the foam roller under their thighs.
Their feet should be pointed in the plantar flexion position.
The swimmer should then fully extend their arms to raise their butt off the floor.
They should then slowly roll from above their knee to slightly below their butt until they locate the tender, sore or stiff muscle.
Once located they should hold that position for between 20 to 30 seconds
The swimmer should then commence to slowly roll back and forth over the whole of the affected area.
They should continue to roll slowly back and forth, stopping and holding in the areas that need more focus, for between 5 to 30 seconds.
The swimmer should also remember to breathe during the rolling process.
Variations: For a less intense workout, the swimmer can extend one leg and place the foam roller under that thigh, while they rest their other foot on the floor with their knee bent.
For a more intense workout, the swimmer should cross one leg on top of the other.
They should repeat this exercise on their other leg.

Quadriceps exercise

How to perform this exercise: The swimmer should start this exercise by lying face down (prone)

Their legs should be fully extended, with the foam roller under their thighs.
Their feet should be pointed in the plantar flexion position.
The swimmer should then prop themself up on their elbows.
They should then slowly roll from above their knee to their hip until they locate the tender, sore or stiff muscle.
Once located they should hold that position for between 20 to 30 seconds
The swimmer should then commence to slowly roll back and forth over the whole of the affected area.
They should continue to slowly roll back and forth, stopping and holding in the areas that need more focus, for between 5 to 30 seconds.
They should also engage their core muscles.
The swimmer should also remember to breathe during the rolling process.

Lats exercise (latissimi dorsi)

How to perform this exercise: The swimmer should start this exercise by lying on the right-hand side of their body.

The roller should be placed underneath their armpit, perpendicular to their body.
The swimmer’s right leg should be fully extended.
Their left leg should be bent with their foot resting on the floor.
The swimmer’s right arm should be extended in line with their body, with the elbow resting on the floor for support.
Their left arm should be placed across their body with their left hand touching the floor for additional support.
They should then slowly roll from their armpit to just above their waist until they locate the tender, sore or stiff muscle.
Once located they should hold that position for between 20 to 30 seconds
The swimmer should then commence to slowly roll back and forth over the whole of the affected area.
They should continue to roll slowly back and forth, stopping and holding in the areas that need more focus, for between 5 to 30 seconds.
They should also engage their core muscles.
The swimmer should also remember to breathe during the rolling process.
Variation: For a more intense workout, the swimmers should lean their body forward or backwards to help get deeper into the muscle.
They should repeat this exercise on their left-hand side.

Shoulder exercise

How to perform this exercise: The swimmer should start this exercise by lying on their back (supine).

The roller should be placed underneath their shoulder blades, perpendicular to their spine.
Ideally, the foam roller should be long enough to cover the width of the swimmer’s back.
The swimmer should place their hands behind their neck to support their head.
They should bend their knees and keep their feet flat on the floor.
The swimmer should lift their butt slightly off the ground.
They should then slowly roll from the middle of their back to just below their neck until they locate the tender, sore or stiff muscle.
Once located they should hold that position for between 20 to 30 seconds
The swimmer should then commence to slowly roll back and forth over the whole of the affected area.
They should continue to roll slowly back and forth, stopping and holding in the areas that need more focus, for between 5 to 30 seconds.
They should ensure that they do not roll their neck or lower back.
The swimmer should also remember to breathe during the rolling process.
They should also engage their core muscles.

How to engage the swimming core

Some of these exercises require the swimmer to engage their core.

Engaging core muscles ensures the abdominal muscles are correctly aligned, to help support and perform certain swimming-related drills and skills effectively.
To engage their core, the swimmer should continue to breathe normally.
They should then tighten and contract their stomach muscles while drawing their navel towards their spine.

Takeaways

A foam roller is a tube of compressed foam, used as a method of self-myofascial release.

Myofascial release therapy used for treating muscle stiffness and pain by relaxing contracted muscles.
Many swimmers use foam rolling as an effective alternative to massage.

Using a foam roller can provide a swimmer with many benefits. These include,

Relieving muscle pain
Increase flexibility
Relaxation
Helping the recovery process

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