They see me (foam) rolling...

You may have seen other dancers with a long, colourful cylindrical item sticking out of their dance bags and wondered what it is? Or maybe your Mum has bought you one but you've no idea what to do with it or understand how it can help? 

That item is a foam roller and it is used by dancers (and many other athletes) for many reasons; to roll out muscle tightness, to encourage muscle recovery, to prepare muscles for dancing and to increase joint range of motion! Foam rolling is something that the MWM team encourages you all to do - but in a safe and the most beneficial way. 

There are so many benefits to foam rolling for Irish dancers! It is a fantastic way to reduce muscle soreness after a hard dance class meaning you can train harder again the next day. It assists in increasing flexibility of your muscles and fascia (the thin layer of tissue around your muscle) and mobility (the range of movement you have at a joint). Foam rolling can help you to improve your dancing by releasing tension stored in areas of the body that then might restrict certain movements (mobility), helping you to kick higher, improve turnout and aid in recovery. It is a great tool to use as part of your warm up - it helps us to connect the mind and body. The sensation of the foam roller activates the brain which begins sending signals to the area you’re rolling and preparing them for work. But, as well as all of the physical benefits, it is a great habit to get into your mindset. This is the perfect time to listen to your body, to strengthen your mind/body connection and reflect on your corrections and your goals. 

So, how do I foam roll? There are many different areas in the body that can benefit from foam rolling - but the most common places we see dancers needing to spend time foam rolling are the IT band, piriformis (the outside of the glute that assists in turn out - often tender), quads and hamstrings, peroneal muscles (outside of the calves), top of your calves, and upper back too. These are areas which we consistently see dancers needing to increase their mobility, flexibility and reduce built up tension in order to improve their dancing and reduce chances of injury. 

Don't spend too long rolling out one area of the body. When you find a spot which is particularly tight, then spend no longer than 90 seconds rolling it out. We want your time foam rolling to be consistent so we only encourage you to roll out for 10 minutes a day. Use that time to listen to your body and to reflect on your strengths as a dancer or visualise your next goal to tie in some mindset work at the same time. Happy rolling