A foam roller is a plain piece of equipment that any person can make use of for self-myofascial release or self-massage. This is a great habit for weight lifters and athletes alike. This due to the fact that the health benefits enhance fitness at a reasonable price. For example, it costs $50 for a one-hour massage costs, while foam rollers are available anytime for only $30 and less.
What can a Foam Roller Do?
Except that the are foam rollers readily available and inexpensive, they boost health and lessen injury risk in various ways. Here are some examples of what foam rollers can do:
Increased Blood Flow
Myofascial release by way of foam rolling exercises loosens and stretches the muscles. By putting force on your muscles and connecting tissues over time, the blood is squeezed out and gets replaced by fresh blood.
Blood brings vital nutrients such as glycogen and oxygen to spent muscles. The larger amount of blood flow results in various beneficial and related results.
Good hydration and looser muscles move to one another with lesser friction. Which means that while doing a workout, the movements are smoother and muscles will less likely to be damaged or pulled.
Better Range of Motion
Another advantage to self-massage is the better range of motion of correctly stretched and lubricated muscles. A great range of motion would mean that more muscle can be formed in such a workout, which leads to a more productive routine. A good range of motion shows more flexibility.
Decreased Injury Risk
Self-massage boosts circulation throughout your body. Better circulation would result in a better range of motion and effective body movements.
To sum up, myofascial release cause by foam rolling lessens the chance of injury due to the coordination of the body improving. This would mean that the possibility of an improper movement that can cause an injury is significantly reduced.
Every positive of myofascial release always leads to a lessened recovery time and the chance of injury is lowered.
If an athlete is able to stay healthy while being able to do more exercise frequently, then they will have faster results. The function of Foam rolling is a simple solution to a complicated problem with better benefits to practitioners.
Self-massage is performed best before and even after a workout. This is due to the proper warming up of muscles and loosening of the body prior to doing a workout, it decreases the risk of injury. Also, Pre-workout self-massage has an effect in increasing the effectiveness indirectly of a given workout by building more muscle fibres.
On the other hand, post-workout foam rolling helps the recovery to be faster. This can be because of the increased blood flow towards fatigued muscles and the flushing of waste products. Fresh blood supplies the nutrients required by the body to recover after doing hard work.
However, if an athlete can’t do pre and post-workout for the foam rolling sessions, then the priority is pre-workout foam rolling. There is no other technique for a warm-up that can ready a body for an exhausting workload and boost performance such as a myofascial release.
Types of Movements That Can be Used on a Foam Roller
The versatility, simplicity and convenience of a foam roller are amazing. The majority of any muscle group can be stretched and massaged. This includes the lower body and upper body muscles of the back and front.
Foam rolling can produce pain relief in any part of your body, hence, it should be utilized wherever relief is required. In general, there are some problem spots that is common for all athletes that a few can get some excellent results from working the specific areas using a foam roller.
Foam Rolling the Back
The back is obviously the easiest part to do the foam roll and gives a great feeling. Any person who sits in the car under traffic or works in front of a computer has the idea of the tension that can be produced in the back. In order to release the tension in your back and enhance rotational flexibility, begin by lying and put the roller under the shoulder blades.
Lying with the glutes off the ground and on your chest, simply roll towards your head, make sure to stop at any sore points. After that, go back to the starting position and do the movement again. Be cautious in supporting your neck and do not put extreme pressure on your spine. Maintain your body weight supported on the roller with your back.
Foam Rolling the Calves
The calves are usually a forgotten muscle group in stretching and training. Unfortunately, continuous neglection could lead to less than optimal function of the ankle joint and tight calves.
In order to release the calves, position the roller on your calf muscle below your knee. After that, support the upper body on your hands together with your bottom off the floor. Lastly, roll over the calves towards your ankles and back up to your knee.
In order to alternate the release and stretch, change the position of your toes. Simply point them down, up, left and right so that you can reach various parts of the muscles. The IT bands, back, and calves are just a few of the foam rolling exercises that are most effective. A foam roller is fine to use on almost any part of your body for great results.
Foam Rolling the IT Bands
This set of tendons and muscles found on the side of the thigh is one of the most painful to do a foam roll with. But IT band myofascial release is actually one of the most beneficial kinds of release for people who are active. The IT band connects from the knee to the hip that if it inflamed, it causes many types of discomfort in the lower body.
In order to relieve pain in the IT bands, begin in a position of side plank with the roller below the hip joint. Use hands and off foot together for your support as you roll on the outer thigh along down to your knee. When you are able to find a soft spot, pause and allow the weight of your body to work out the knot.