Foam rollers are large cylinders made of solidfoam. They can be of different sizes and firmness levels. A foam roller is usedto massage large muscle groups. A foam roller also can be used after theworkout to reduce soreness. Foam rolling can be used to warm up beforeexercising to loosen up muscles and relieve muscle tension.
All the muscles in the body are connected by fascia which surrounds thetissue, nerves, organs, and all other structures in the body. If your musclesare injured or overused or overload even by everyday repetitive movement thenthe fascia will contract to protect the muscle from further injury. Thecontraction and tension may remain after the muscle has healed, so you may feelstiff and tight even after the injury is better. Foam rolling serves to keepthe fascia healthy by circulating fresh oxygenated blood through it. Foamrollers are primarily used for the Myofascial release technique (MFR). MFRtechnique with foam roller carefully manipulates the tissue and lets them relaxinto a loosened state.
Ultimately foam rolling can help to diminishaches and pains, increase flexibility, increase range of motion, enhanceperformance, and accelerate recovery whether you are an endurance athlete, agym-going person, or simply looking to alleviate the wear and tear of everydayliving you will benefit from foam rolling.
Now let’s know how to use a Foamroller:
Simply taking the time to address one area forone minute will improve your movement.
When selecting a muscle to roll divide thearea into two zones, apply techniques to each zone slowly while remembering tobreathe.
Use three motions for quick results- the threetechniques are rolling, spans and stretching.
Rolling- roll back and forth afew inches at a time while working across the two zones.
Spans- when you hit a tenderarea wave the area side to side until you feel relief.
Stretching- compress the spot withstretching the muscle to a full range of motion this pin and stretch motionincreases circulation and mobility.
While doing rolling always remember the ABC
A- Always start fromthe ground up: Start with rolling the calves > Quads > Glutes > thenBack. As you get more experienced trigger point offers guidance on additionalspots to work.
B- Breath to recover andrelax the key to rolling is to breathe deeply, this will remind you to moveslowly and to relax the muscles you roll.
C- Consistency isbetter than intensity: we recommend rolling out three to five times a weekpreferably before and after activity. Rollin on a regular basis is key. Don’tjust roll when you ache