After that hard workout or run, most people would love to get a chance to receive a massage, to give relief to the sore muscles, correct? I am right here with you. However, for most of us, this isn’t likely available or affordable as often as we want. So what can you do instead to help your muscles recover and heal? Investing in a foam roller is the best choice!
A foam roller is an affordable alternative to a professional massage. It is a form of myofascial release that you can do on your own body. It works by massaging or releasing muscle and fascial tightness. The roller applies pressure, which helps loosen up sore muscles or tight joints. Rolling can be done before or after training, whatever is the most ideal in your fitness plan
To use a foam roller, slowly run the roller down stiff muscles (such as your calves, hamstrings, quads, Iliotibial (IT) bands and middle back), using your bodyweight to apply as much pressure as feels comfortable. Slow and steady is the key. Start by rolling along the length of the muscle, then you can follow up with small rolls over any spots that are tender.
Take long breaths as you roll, as this helps to increase the flow of blood (and oxygen) to your muscles. The mixture of smooth and bumpy textures is designed to mimic the actions of a massage therapist, which can help to reduce muscle tension.
Whether you work foam rolling in before a run, or you are to hold off until a workout is completed, it is said to help with flexibility and range of motion, as well as with your body’s overall recovery. Foam Rolling reduces soreness, prevents injuries, and improves flexibility. This affordable massage is just what every athlete, whether beginning or veteran, needs in their training plan.
When you are foam rolling, you can decide how much pressure you want to use. This will allow you to be comfortable with your exercises, and you can adjust throughout the process. You also want to make sure that you are always breathing throughout rolling. Sometimes we tend to hold our breath without realizing it, so make sure you remember to take big inhales and exhales while stretching or foam rolling.
After training, people do not always feel an instant sense of soreness, and therefore, tend to hold off on foam rolling until a day or so after a workout. However, try your best to work in a foam rolling session after training as some times you do not feel sore until the next day. It is always best to start your foam rolling before you might become sore to prevent it.
One mistake that people make when foam rolling, is to continue rolling even if it hurts. You do not want to do this because it will prevent your body from wanting to ‘roll.’ You want to work through your soreness and make yourself slightly uncomfortable, but you do not want to bring pain upon yourself. Breathe through your movements and be able to relax.
You also want to make sure you do not get discouraged by foam rolling. Often times in the beginning, foam rolling can feel like another workout, especially if your muscles are tight. Stick with it and make sure you get through it as it will get better with time.
What type of Foam Roller Should I get?
There are different types of foam rollers on the market. The construction of these foam rollers determines the cost, how long they will last (durability), and how comfortable they are.
An under twenty dollar high-density round foam roller is your standard foam roller that will help with rehabbing your body, preventing injuries, and can be used for warming up before a run or for muscle soreness after your run. The only problem with a basic foam roller like this is that it may break down faster after some use.
Another type of foam roller is a high-density foam roller that lasts at least four years, and has a bit firmer of a surface. Some people might like the surface being more firm, but if you don’t, it could become uncomfortable.
Lastly, the most expensive foam roller of the three is one with dense foam wrapped around a plastic pipe. This means that it is firm and durable, but it will also give you a more intense foam rolling experience.
5 Exercises you MUST try
All you need is a foam roller as you can do these exercises anywhere – outside, at a gym, in your living room watching TV! The five areas to focus on when rolling are hamstrings, calves, quadriceps, glutes, and upper back.