You’re probably aware that foam roller can have major benefits. Foam rolling are techquice that contribute to myofascial release.
But what is a fascia? And why do you want to “release” it? Fascia is the thin tissue that connects our muscles. Think of it as your body’s internal packaging—it helps muscle groups cooperate as integrated units. When it’s healthy, fascia is flexible, supple, and glides smoothly over your muscles. But binding in your fascia can form for a variety of reasons, such as muscle injury, inactivity, disease, inflammation. Even just sitting at a desk all day can get your muscles stiff.
A foam roller, usually made of foam or flexible plastic, is a simple cylinder. You can lay on in it on various positions. Your body weight to put focused pressure on affected muscle groups.
Try rolling your quads, glutes, and hamstrings—or even muscles in your back, hips, and shoulders. Rolling over problem areas can help release that built-up tension in your fascia and re-establish muscle tissue integrity.
This blog will help you better understand foam rolling, how to use the foam rollers, the benefits of foam roller’s.
When to use foam roller
Foam rolling can be performed before and after your workouts. Before exercise, rolling will increase tissue elasticity, range of motion, and circulation (blood flow). This can help you move better during your workout and protect you from injury.
Post-workout foam rolling is a great way to enhance recovery.
Focus on all of the major muscles you just worked on, with an extra emphasis on the areas that feel problematic. By stimulating blood flow in affected areas, you’ll dramatically increase oxygen to your sore muscle fibers and reduce recovery time.
How to use Foam Roller Uses
Foam and tube rolling training work by applying localized pressure to chosen areas of the body using, prescribed techniques.
When pressure is applied with a roller, it to help increase the circulatory flow through that area, reducing soft tissue damage and improving movement.
During foam rolling, individuals use their own body mass on a foam roller to exert pressure on the soft tissue. The motions place both direct and sweeping pressure on the soft tissue, stretching it and generating friction between it and the foam roller.
Foam rolling can be considered a form of self-induced massage because the pressure that the roller exerts on the muscles resembles the pressure exerted on the muscles through manual manipulation by a massage therapist
While doing foam rolling and with each pass through the muscle group, you can then work deeper into the tissue for more release. It is very possible to find several trigger points throughout your body. When you hit a spot that’s especially painful or tight, pause here and try to relax.
Give it time and the muscle should release—anywhere from 10-30 seconds. For more precise areas, try something like a lacrosse ball or tennis ball. You may go shorter or longer as needed as you get to know your body and how it responds to foam rolling.
Foam roller Benefits
Understanding the benefits of foam rolling may be a deciding factor that encourages you to fully embrace your foam roller for the helpful mobility tool it is once and for all. Here are the primary benefits of foam rolling.
1). Ease muscle pain and reduce soreness
Foam rolling can be beneficial for easing sore muscles and reducing inflammation. Foam rollers help reduce soreness after an exercise session to promote the recovery process.
2). Improve range of motion and mobility
Poor mobility is often the result of the muscles and fascia becoming shortened, causing muscular trigger points, also known as knots. Shortened muscles then obviously affect the range of movement and mobility, whilst trigger points can often cause pain and muscular fatigue.
Myofascial release can break up the developed scar tissue and trigger points, allowing these muscles to stretch further and develop back to normal, increasing their range of motion.
3). Speed up recovery
Foam rolling broken up the built-up scar tissue in the muscles, and at the same time increasing blood into your muscle, providing your muscles with more nutrients and more oxygen. It also eliminates the overproduction of lactic acid. This boosts up the recovery process.
4). It restores muscles and prevents injury
Foam rolling will stretch and lengthen your muscles at the same time as breaking down developed scar tissue. As the scar tissue is broken down, it allows your muscles to stretch further.
Again, as mentioned before, this structure helps to restore full range of motion and allows your muscles to load and perform better during sport and exercise, which, in turn, will prevent injury.
5). Help you to relax
Many people find foam rolling to be relaxing. Breaking uptightness in your muscles may help you feel less tense and calmer.
Further, slow deep breathing while stretching reduces tension, pain, and leads to improved flexibility. Thus, it would stand to reason that practicing slow deep breathing and relaxing while rolling may improve the response and the overall effectiveness of foam rolling.
6). Reduce the adhesion
Tissue adhesions are created as the result of collagen binding between layers of muscle. If a muscle is held in a specific position during extended periods of inactivity or overused during repetitive motions, which can create adhesions or knots that restrict the ability of muscle sheaths to slide against one another.
The friction and pressure created by the regular use of a foam roller can keep collagen from binding between layers of muscle tissue.
7). Helps improve posture
Most of us have tension in our upper back, neck, and shoulders due to constant hunching over a computer at work, looking at our phones, and from sitting and driving. This constant slumping can create stiffness and tightness over time, not to mention postural imbalances.
Foam roller has many benefits like it been shown to help increase joint mobility and range of motion. Foam roller move helps release tension and relieve pain by realigning and massaging the shoulder blades, aligning the neck, and opening up the upper body
Top Tips For Foam Rolling
- It’s important not to roll over an area for too long, or you might experience bruising.
- Try to identify your trigger point, and maintain constant pressure over the area for at least 10-30 seconds while slowly breathing, any discomfort or tenderness will gradually ease.
- It’s always best to start light with a manageable amount of pressure and then slowly increase it as your body relaxes.
- Slowly and specifically roll each targeted muscle for 1-2 minutes, but along with rest between sets.
- Try to relax while foam rolling. This will reduce the possibility of cramps.
- Avoid rolling over your joints — knees, elbows, and ankles.
- Rolling out can do more harm than good when rolling over the wrong areas, such as your low back, and rolling directly over a joint or bone.
- If an area is simply too painful to apply direct pressure, shift the roller and apply pressure on the surrounding area to gradually loosen the entire area.
- After foam rolling, perform some gentle static stretches to promote further flexibility.
- Foam rolling can be considered a form of self-induced massage and have many benefits.
- Foam roller help to increase the circulatory flow through that area, reducing soft tissue damage and improving movement.
- It is a good way to loosen up muscles before a workout and reduce muscles soreness afterward.
- Foam rolling can be beneficial for easing sore muscles and reducing inflammation.
- It has been shown to help increase joint mobility and range of motion.
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