Vibration Foam Rolling

The proposed benefits of self myofascial release using a foam roller are well known. Whole body vibration technology has been shown to be a useful adjunct to static stretching as well as improving stability and anterior reach on the Y Balance test in elite soccer players. The VYPER by Hyperice is the first device to combine high intensity vibration with a compact outer shell (foam roller).

Execution: Begin with the foam roller beneath the lower leg. Slowly move up and down along the roller with the foot in a neutral position. Perform 30 seconds in this position. Now, repeat this sequence for 30 seconds with the foot turned inward and outward. You may also opt to focus more on smaller areas or trigger points and do more compressive therapy holding roughly 10 seconds on each spot and follow that with more global rolling.