Foam Rolling for Cyclists with Dr. Will Gonzaba
Dr. Will Gonzaba with Olmos Park Physio shows how to use foam rolling to improve your cycling performance.
INTRO TO FOAM ROLLING
This 4 minute video covers the basics of foam rolling...
What do foam rollers do?
Why are foam rollers important?
How do you pick one out?
How do you work foam rolling into your routine?
5-Minute FOAM ROLLING Routine
Grab your foam roller, find some space on the floor, and let's rock it out!
1. CALVES
Start by rolling between your heel and mid calf for about 30 seconds. Spend more time on areas that are more sensitive. You can also hold over the sensitive area while extending and flexing your foot approximately 10 times. Continue rolling the remainder of your calf. Repeat on your other leg.
2. IT BAND & QUADS
Your iliotibial band starts at your glutes and runs down your thigh to just below the knee. Lay on your side and start at your upper hip. Roll down the side of your thigh to just above the knee for about 30 seconds. Move onto your stomach and roll the front of your thigh for another 30 seconds. Repeat on your other leg.
3. GLUTES
Sit on the foam roller and roll your glutes for about 30 seconds. Repeat on other leg.
PRO TIPS
Spend more time on areas that are more sensitive. This routine takes about 5 minutes with roughly 30 seconds in each area. Perform this routine 3 - 5 times per week for the best results.
Watch detailed videos for each muscle group below to get more tips and learn how to progress, or regress depending on your specific needs.
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