In the first episode of Season 2 during the Netflix docuseries “Break Point,” Aryna Sabalenka is shown using a foam roller. I first thought this training technique and device would be skipped since I previously wrote about seeing one in close proximity to Ajla Tomljanović in an episode from Season 1 of the show. However, upon further review, Tomljanović wasn’t actually using the device and neither of the exercises Sabalenka was performing have been previously covered on this blog.
The foam roller is an indispensable tool used for self-myofascial release. It can enhance flexibility, improve mobility, and speed up recovery when used regularly. The physical demands of tennis often lead to tight muscles and potential strain injuries. The foam roller helps players address those issues and can also be a vital component of warm-up and cool-down.
Sabalenka is first seen using a foam roller to perform a pelvis and hamstring release. Later in the same sequence she is glimpsed doing a foam roller exercise designed to release the iliotibial (IT) band. That is a particularly good move for tennis players due to the demands placed on the lower body when playing.
The IT band is a fibrous tissue that connects the hip to the knee along the outside of the thigh. The lateral movements, sudden stops, and pivots of tennis can cause tightness along the leg creating pain and discomfort in the knee. Consequently, using a foam roller maintains IT band flexibility which enables more efficient movement on the court.
The foam roller’s appearance on the show gives me a second opportunity to share a version of the device that I saw for the first time last year at Intersectionals. One of my teammates brought a collapsible foam roller, which is an extraordinary innovation. I had a chance to try it out, and instantly fell in love with it.
While foam rollers are relatively lightweight, their size and bulk can make them awkward to pack in luggage. The collapsible foam roller’s ingenious mechanism allows it to transition from flat to perfectly round and rigid with the pull of a cord. I found it to be just as sturdy as a standard foam roller.
Collapsible Travel Foam Roller (<-Sponsored Link)
A foam roller is an important tool for optimizing performance on the court and safeguarding the body from the demands of our sport. Tennis players who don’t regularly use a foam roller are flirting with potential injury. For road warriors, this collapsible foam roller may be exactly what is needed.
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