Foam rolling is a self-myofascial release (SMR) technique done using a foam roller, which is a lightweight tube made of compressed foam. Rollers come in different sizes and degrees of firmness suitable for all people.
Is Foam Rolling Good For You?
Foam rolling has a multitude of health benefits including relieving muscle soreness and tightness also known as trigger points, reducing inflammation, and increasing your flexibility and range of motion.
Using a foam roller before your workout is a great way to warm up your muscles and foam rolling after a workout is an effective way to cool the muscles down.
How to Use a Foam Roller
Using a foam roller is safe to do so long as you understand what you’re doing. There are some simple instructions on foam rolling techniques so you can effectively use your foam roller.
Begin sitting on the floor with your foam roller in a comfortable position.
Control your body as you slowly move the targeted area onto the center of your foam roller.
Place the targeted area onto the foam roller until you begin to feel slight discomfort (not pain) and hold it in place.
Hold the targeted area on the roller for about 30 seconds.
You now can begin to roll the targeted area back and forth on the foam roller to further stimulate the muscles.
Move slowly along the targeted area with your foam roller, pausing and holding it in place on any muscles that need more focus.
Don’t forget to breathe while using your foam roller and drink plenty of water afterwards to help with recovery.
It’s best to avoid smaller joints and any injured areas on your body. It’s important to note that foam rolling shouldn’t be painful, so make sure you stop right away if you’re experiencing pain.
Health Benefits of Foam Rolling
The foam rolling benefits primarily link back to your muscles. Foam rolling sore muscles leads to easing and reducing the pain you’re experiencing.
With a foam roller, you can use your own body weight to massage out painful knots and tense muscles all by yourself. This deep tissue massage can help you recover from a workout and alleviate discomfort.
Benefits of foam rolling muscles includes aiding in muscle repair recovery and reducing inflammation that can take place during the muscle repair process.
Using a foam roller can contribute to an increased range of motion, which results in more flexibility and higher performance. This means that foam rolling may also aid in injury prevention by maintaining muscle length, reducing tension and tight muscles.
Common areas and muscle groups to use a foam roller on include:
Upper back
Lower back
Hips
Calves
Shoulders
Quads
Neck
Glutes
Lats
Hamstrings
Foam roller exercises increase blood flow and elasticity of the body’s connective tissue, leading to improved overall well-being, mobility and smoother appearance of fat under the skin, known as cellulite.
Some people also consider foam rolling to be calming, so if you’re someone looking for a simple relaxation technique there is no harm in adding foam rolling into your routine.
Foam rolling is an incredible tool if you’re experiencing any sort of muscle pain and tightness or looking to improve your flexibility. If you’re interested in learning more about foam rolling and all of its benefits reach out to Omaha Massage and enroll with one of their Massage CE Workshops online course offerings today.
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