What do Foam Rollers do?

March 04, 2021

What do Foam Rollers do?

Lets face it, we all know how nice it is to have a slow roll after exhaustedly exerting all your energy during your workout. We've all kind of accepted foam rollers as a staple in our stretch down routines, but what is it actually doing to your body? And does it have benefits other than feeling nice?

Foam rolling utilises the self-myofascial release (SMR) technique. Ultimately, you give a self massage whilst adjusting pressure and duration to how your own body is feeling. This relaxes your muscles to reduce compression and contractions, helping relieve muscle tightness, soreness, and inflammation, and increase your joint range of motion.

Reduce pain

Your roller is great for easing the pain in your muscles and reducing inflammation.

By rolling, studies show it can decrease your delated-onset muscle soreness (DOMS) compared to when stretching without a roller. Studies further showed that the exercises you do prior to stretching will be easier to perform.

Increase Motion

Important for flexibility and focus, stretching out your muscles on a foam roller can be good for your range of motion.

Research shows that paired with static stretching, it was really effective in increase the range of motion for the subjects.

Relaxes

Foam rolling can be relaxing to many people. Rolling over your muscles and releasing tension can be calming and feel relieving. But this varies from person to person of course. But that's the beauty of the foam roll - you can adjust it to the exact pressure and length you can handle or desire.

Should I do it?

If you have muscle tightness or exercise regularly, its generally safe to incorporate a foam roller into your warm up and warm down routines.

It's best to avoid when you have a serious injury unless suggested to by your doctor. And avoid areas like small knee, elbow and ankle joints as this may lead to hyperextension or other damage.

Listen to the advice of your doctor or trusted professional.

How do I do it?

It's easy to find the safety and specifics of foam rolling. There are countless stretches to do and ways to utilise the foam roller, and they're all super easy.

As a general guideline;

Use light pressure to begin with, then gradually increase to the perfect level for you. Simply reduce or increase the amount of body weight you are putting onto the roller to reduce or increase the pressure on your stretching muscles.
With the roller on a flat comfortable surface, place your tender body part/s over the foam roller and slowly roll for 10 seconds and break.
Gradually move your way up to 30, then 60 seconds at a time.
Lots of water will further aid your muscle recovery when foam rolling.

If you haven't tried it yet and love the feeling of a nice soothing massage, I highly recommend getting yourself one of these beauties. They're in expensive, come in countless individualised options, are easy to travel with and store. A great little exercise companion.

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What do Foam Rollers do?

What do Foam Rollers do?

Reduce pain

Increase Motion

Relaxes

Should I do it?

How do I do it?

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