The past two weeks you have been learning about muscle recovery and injury reduction – muscle recovery aided by foam rolling and reducing injury while practicing proper form. I have been doing my best to keep up with the questions you have been emailing me regarding the particulars of foam rolling, and now I will share my answers to the most common questions here…
1. How often and for how long should I roll?
There is no set amount of time, but daily for 5-10 minutes would be awesome. I know making the time for this might be tough, so I tell myself, and my clients, that anything is better than nothing. Two minutes of rolling out the legs is better than not doing it at all.
2. When should I use the FM4L roller?
Unlike specific types of stretching, you can roll pretty much anytime you like. The two most common times to roll are right before you exercise (to increase blood flow and mobility) and right after exercise (to push out the toxins from the muscles and loosen up the knots).
I also enjoy using it in the evening, while I am watching TV.
3. What makes the design of the FM4L foam roller so much better than others?
Soft and smooth foam rollers were the 1.0 version that came out about 10 years ago. Since then, more firm and contoured designs have been released. Our honeycomb shape simulates a massage therapists knuckles digging into the muscles to get a much deeper experience.
The hollow and short design of our foam roller make it easy to take on trips (stuff the inside with socks and underwear) and is constructed of materials that won’t break or deform.
4. What type of person should foam roll?
I haven’t seen any studies to suggest that foam rolling is bad or dangerous for anyone, so I would say everyone can and should roll.
But if I had to pick a couple types of groups of people that would most benefit, I would definitely say anyone over the age of 50. Muscles, and the fascia that surround the muscle, become more web-like as we age and don’t move or stretch as well. Rolling can keep the muscles much looser and younger feeling.
Also, anyone who regularly exercises should roll, because you are challenging the muscles and that can create knots, tightness, and soreness.
Those looking to improve their physical performances and decrease their running times also need to be rolling almost daily.
The final group of people I believe could really benefit from rolling are sedentary people, or anyone who sits at a desk much of the day. The act of sitting puts undue stress in certain areas, and shortens some muscles. Rolling can significantly increase range of motion, tightness, and stress associated with sitting too long.
5. Is it normal for the foam roller to feel fairly painful when using it?
Yes this is very common. The FM4L roller was designed to be able to grow with you as you improve in your rolling. In other words, the roller is a bit firmer than some others. The key to pain management with this roller is to modify the pressure used. Generally, you shouldn’t go past an 8 or maybe 9 out of 10 on your pain scale. If it is excruciating, then take a lot of pressure off.
6. How long do I need to use the FM4L foam roller before I notice results?
You will notice results the first time you use it. Balance, flexibility, and muscle looseness should improve immediately afterwards. Longer term, the pain of rolling dramatically reduces as your body gets healthier and more massaged out. You should experience less muscle soreness after workouts and find yourself recovering quicker.
7. Does this foam roller really come with a lifetime warranty?
Yes, if your foam roller breaks or deforms for any reason (except running it over with a car) we will replace it.
8. Why are you only selling them on Amazon?
I believe that the FM4L foam roller should be in every house in American (and the rest of the world). Amazon is a great selling platform and reaches nearly the entire country. Plus the free shipping rocks!
Boosting sales and 5 star reviews slowly over time will allow us to rank on the first page for foam rollers. Once a person decides to invest in our foam roller they will get exposed to everything else FM4L has to offer, which really becomes life changing.
9. Can I share this $15 off coupon code with anyone?
Yes-please do share, but know the coupon code (FM4LLOVE) will expire at midnight, Friday, March 20th, so share soon!
If you don’t have a foam roller yet, click here to buy one! Don’t forget to use the coupon code FM4LLOVE for a $15 discount!