What are the benefits of foam rolling?
Whatever your specific fitness goals, cultivating total body health requires more than just cardio and strength training, and foam rolling is a complementary exercise that can support your physical health in just this way.
But what exactly does foam rolling do?
Foam rolling uses dense cylinders of foam to perform what’s known as self-myofascial release. S.M.R.By targeting connective tissue, it helps reduce inflammation and relieve pain.
Although using a foam roller may seem simple, there are some techniques you can use to maximise the physical benefits you get from foam rolling. Below we explain how foam rolling works and how to do it properly to achieve and maintain balanced physical health.
Foam Rollers: What They Are and Why They Are Used
Whether you’re at the gym or a physical therapy center, a foam roller is a go-to tool to support both muscle recovery and overall health.
While most foam rollers appear to be smooth and cylindrical, some are:
- Textured Foam Roller – These rollers are made with raised ridges and indentations rather than a smooth surface, which allows them to reach deeper layers of muscle tissue. As a result, you may feel an increase in strength when using them. However, textured foam rollers are especially helpful for people with overly tense muscles or who prefer a deeper massage.
- Massage ball – These aren’t your typical foam cylinders, but they offer a similar function. Foam massage balls are great for precisely targeting small areas of muscle tissue. For example, you can release tension in your feet by standing on a massage ball or rolling it in your hand over the top of your foot.
Foam rollers are primarily used to release muscle stiffness, increase blood flow, and improve range of motion. It supports muscle recovery and increases flexibility, making it an ideal addition to any fitness program.
Benefits of Foam Rolling
Most people who use foam rollers will attest to the fact that they do so because it just feels good. However, foam rollers offer a variety of benefits that can help optimize your fitness routine and health. These include:
- Pain relief – A foam roller is a self-massage tool that uses pressure to relieve muscle tension, which can be especially helpful after an intense, high-intensity workout, especially if you experience delayed onset muscle soreness.
That said, if your pain is severe, foam rolling may be more uncomfortable than it is effective. If you experience acute pain while foam rolling, it’s best to stop and allow time to recover before resuming.
- Increase your range of motion – When you make foam rolling part of your exercise routine, you’ll notice improved flexibility because it releases tension and increases your joint range of motion, benefiting any physical activity, including weightlifting, yoga, and running.
- Preventing injuries – In addition to time at the gym, foam rolling can also be beneficial in everyday life. People with poor posture or body habits, or who perform repetitive movements at work, can be more prone to injury. When used properly, a foam roller can help reduce the risk of injury by increasing blood circulation and preparing muscles and tissues for exercise.
Relaxation – Not everyone enjoys the physical experience of foam rolling, but for some, it’s the closest thing to a massage without paying. If done right, The pressure applied during foam rolling activates the parasympathetic nervous system, producing feelings of relaxation and pleasure.
The main uses of foam rollers are: Self-myofascial releaseor S.M.R.Let’s take a closer look at what myofascial release is and how it can benefit your fitness program.
What is myofascial release?
Myofascial release is FasciaIt is a type of connective tissue that surrounds organs and muscles throughout the body. Because fascia is spread throughout the body, massaging one particular area is thought to relieve pain in another area, so many masseuses massage specific trigger points to address pain in other parts of the body.
Myofascial release techniques like foam rolling can have a similar effect, targeting specific “trigger points” within the body. In these areas, muscle fibers tend to bunch up and tense up, forming painful, sticky patches called knots. Myofascial release techniques (such as foam rolling and massage) can help release these knots and relieve muscle tension and stiffness.
For most people, even if you don’t experience acute pain in a specific area, your fascia can easily become tense and cause discomfort, especially if you:
- Very physically active
- athlete
- Recovering from an injury
- Do regular exercise every day
Self-myofascial techniques, such as foam rolling, can help relax the fascia by applying sustained pressure to targeted areas, increasing blood flow and ultimately reducing pain and suffering.
How to use a foam roller
Many people start using a foam roller without knowing the different techniques to get the most out of it. Luckily, there are some tips you can follow.
- Setting it up – The easiest way to use a foam roller is to place it on the floor and lie on it. For example, if you want to massage your IT bands, lie on your side on the roller.
- Start slowly and gently – Foam rollers may look simple, but they provide some pretty physical sensations. If you’re new to this tool, try using gentle pressure at first and gradually increasing it until you find the sensation that works for you.
Tips: If the sensation is too intense, look for a foam roller that’s a bit more flexible or less dense, which will allow you to reduce the intensity of the exercise.
- Pay attention to areas of tension – As you move the roller over your body, hold it over the area of tension for at least 20 seconds. This allows enough time for the muscles to release tension and relax.
- Use your breath – When the sensations are particularly strong, breathing in and out deeply and slowly can help you relax into the moment. The longer you spend on the area of tension, the more likely you are to see better results.
In some cases, trying the foam roller at a slightly different angle may change the sensation, comfort level, or amount of pain relief.
Who should use a foam roller?
For most people, foam rolling is a simple and affordable way to get back into your fitness routine and sense of wellness, especially if you:
- Very active people
- athlete
- People who work in sedentary jobs
- adult
While foam rollers are easy for most people to use, they may not be the ideal self-massage tool for some people. This includes people who:
- People with recent or serious injuries – If you are recovering from a serious injury, it is not wise to use a foam roller unless specifically advised by your doctor or physical therapist.
- Among pregnant women – Foam rolling can help relieve stiffness during pregnancy, but it isn’t safe at all stages of pregnancy. If you’re pregnant, consult your doctor before using it. Also, avoid rolling your calves during the later stages of pregnancy, as this may lead to premature birth.
- People with certain health conditions – Anyone with a health condition related to the circulatory system, lungs, or bones should consult with their healthcare provider before using a foam roller.
Some studies have shown that foam rolling may be especially effective for people with fibromyalgia, a condition that causes chronic pain throughout the body. This condition is thought to be related to myofascial pain syndrome, and many patients can find relief by working on the fascia.
When should I use a foam roller?
A foam roller can be used before and after your workout.
Foam rolling before a workout can help prepare your muscles for the upcoming routine and increase your flexibility during training, while foam rolling after a workout can increase blood circulation and relieve muscle tension.
That said, you can use a foam roller any time you want to relax. After a long day of walking around or sitting in front of the TV until the evening, pulling out your at-home roller feels like a dream. Before long, post-gym foam rolling might become a favorite part of your workout routine.
Work Harder and Relax More with Chuze Fitness
From heart-pumping group fitness classes to unmatched amenities, Chuze Fitness is here to help you pursue total body wellness. Whether you’re training for a triathlon or just stepping foot on the Stairmaster, Chuze will evolve your routine. and We want you and our friendly staff and community to help you achieve your goals.
Our members range from fitness beginners to athletes who just want smoothies, saunas and childcare while they train. Regardless of your membership level, you’ll enjoy top-notch equipment, dedicated trainers and affordable rates.
If you’re still unsure about joining, 7-day free pass Then find out what it would be like to choose Chuze.
source:
Healthline. What are the benefits of foam rolling? https://www.healthline.com/health/foam-roller-benefits#risks
Healthline. What is delayed onset muscle soreness (DOMS) and what can you do about it?
https://www.healthline.com/health/doms
Fits very well. The Ultimate Guide to Foam Rolling. https://www.verywellfit.com/the-ultimate-guide-to-foam-rolling-8559261
Healthline. What is myofascial release and does it work?
https://www.healthline.com/health/chronic-pain/myofascial-release
Mayo Clinic. Myofascial pain syndrome. https://www.mayoclinic.org/diseases-conditions/myofascial-pain-syndrome/symptoms-causes/syc-20375444
Ani is the VP of Fitness at Chuze Fitness where she oversees the Group Fitness and Team Training division. She has over 25 years of experience in club management, personal training, group exercise and instructor training. Ani lives in San Diego, California with her husband and son and loves hot yoga, snowboarding and all things wellness.
