Foam rollers are exercise devices used for massage and fitness. While usually long and cylindrical, they come in many shapes, sizes and varying textures. When used for self-massage, they help soothe tight, sore areas (known as “trigger points”) and speed up muscle recovery. This process of rolling out tight muscles and relieving tension is also called myofascial release. Using a foam roller is very important among pro athletes and should be used before and after any and all exercises. Doing this will ensure that your muscles are well prepared for anything the gym has to offer.
So how do you use a foam roller? While a first attempt at using a foam roller may feel a bit awkward, the technique becomes much more natural with a little practice. When using a foam roller to massage sore muscles and provide tension relief, it’s important to roll slowly and apply pressure directly to the target area. It wont take very long to see the benefits of using a foam roller on your trigger points. After just your first time you should be able to feel the relief in your muscles and joints and your body will thank you.
Why should someone use a foam roller? patients and elite athletes, but experts are just recently learning how valuable they can be for everyone else. Whether you’re looking to massage sore muscles or use the roller in an exercise routine, it can provide you with a number of health benefits. So the answer to why should you use one is quiet simple really, to feel better.
Foam rollers come in many shapes, sizes and textures. One of the most important aspects of choosing a foam roller is the density, or firmness. This determines how the roller will feel during use. As a general rule, the harder (higher density) foam rollers will provide a deeper, more intense massage. Softer rollers will provide a gentler massage. Foam rollers also come with different patterns on them. Rollers with deep grooves provide a much deeper massage and are recommended far people with sore backs. These grooves provide stress relief that certain plain foam rollers can’t give you.
Soft Density foam rollers have more give or cushion to them. They are designed for those who are looking for more comfort as opposed the deeper massage of firm and standard rollers. The soft density produces a massage that is gentler on the muscles but also is able to keep its form for years of repetitive use.
Firm Density foam rollers are used by those looking for a deeper, more intense massage. Firm density foam rollers are the answer. Athletes and highly active individuals often have tight, tense muscles that can benefit from the penetrating nature of these rollers. Their intense myofascial release breaks up constricted fascia and promotes muscle recovery. This allows people to get more flexible and loose when playing a sport or going for a run for optimal performances.
Foam rollers can be used for many types of massage and fitness exercises, and the uses depend on your interests and specific goals. From calf and hamstring massage for runners to core strength development in Pilates and yoga, the possibilities for movement are nearly endless.
In conclusion, the foam roller should be part of everyone’s exercise routine. Not only does it make sure your muscles are ready for whatever you have planned that day but they also help to keep your body from feeling sore the next day. Make sure that you find the specific trigger points that your body has and massage those areas the most. You will be able to feel the difference immediately after applying pressure to your aches and pains for 40-60 seconds. There are many videos and articles on amazon the can also help with your muscles when it comes to using a foam roller. Experts use these and there is no reason you shouldn’t either. If you are looking to increase your overall health, starting with your muscles is a great way to start. You will feel great and therefore you will have better long lasting workouts.