Foam rolling also known as self- myofascial release technique2. It’s a hands-on technique that therapists have been using for years. Foam rolling helps smooth out these obstructions and break down adhesions, helping to increase blood-flow within the muscle. In a nutshell it’s an object used to literally roll out our muscle tissues (fascia). You simply apply pressure with your body against this object. This massages your muscles until they become loose. Tightened muscles can restrict range of motion. By attending to our tissues needs we can prevent tears and stress.
Benefits of Self-Myofascial Release1
• Corrects muscle imbalances
• Improves joint range of motion
• Relieves muscle soreness and joint stress
• Decreases neuromuscular hypertonicity
• Increases extensibility of musculotendinous junction
• Improves neuromuscular efficiency
• Maintains normal functional muscular length
By clicking the link above, there are steps on how to properly foam roll.
There are many kinds of foam rollers to choose from. If you are just starting choose one that is softer or has more cushion. This will help you ease into it. There are rollers that are more dense and harder and they are made for those that have grown immune to the softer one. Now be careful because the tougher foam rollers can cause bruises if you are not accustom to using foam rollers. By using balls like tennis balls or lacross, these can target points in the tissues better. You are focusing on one spot and it can be painful but very beneficial.
I personally have a foam roller and I rollout my muscles every morning. From my legs to my upper back, it’s a great tool to use when training or exercising.
References
1Clark, M. (n.d.). Self myofascial release techniques. Retrieved April 4, 2015, from Perform Better: http://www.performbetter.com/webapp/wcs/stores/servlet/PBOnePieceView?storeId=10151&catalogId=10751&pagename=91
2Elliott, B. (n.d.). Foam rolling: total body benefits. Retrieved April 2, 2015, from Muscle & Fitness: http://www.muscleandfitness.com/workouts/workout-tips/foam-rolling-total-body-benefits
Great article. I can not imagine working out without foam rolling. The foam rollers help me loosen up my muscles before putting them through a strenuous workout. I like how you cautioned them to start out on a softer foam roller first because if you end up using one that has spikes on it you are in for a big surprise.
ReplyDeleteThis is a great article. Im obsessed with foam rollers and I've gotten so many people into them and they absolutely love them as well. This is a good little bit about it to help people learn something new to help with their muscles and everyday workouts.
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