A Guide to Foam Rolling and Its Benefits
Foam rollers or foam rolling sports massager are the latest trend in health and fitness. Unlike many other self-massager instrument, the foam roller became prominent to users after the role of “fascia” became widely known to them. While it is true that manual therapists who worked with professional athletes are aware that fascial restrictions are cause by these body connective tissues called “fascia”, they are also found all over our body from our head to our toe. These fibrous connective tissues is the one that is instrumental or the framework that help support and protect individual muscles groups, organs, and the entire body as a unit. It also plays an important supportive role by enabling us to perform functional activities like sitting, squatting, jumping, running etc. When this is distorted, it can cause poor blood flow, weakens the impulses of the nerve, flexibility and other ranges of motion becomes limited and a host of other physical ailments. So a distorted fascia causes pain, tightness, and discomfort. The pulling, torque, and compression on the fascia can happen during heavy workouts.
Self-myofascial release is a fancy term for self-massage to release muscle tightness or trigger points. Pressure applied to specific bodily trigger points help the muscles to recover and return to their normal functions. This means an elastic muscle and a muscle that is ready to perform at a moment’s notice.
A common example of a trigger point is the point of pain that you will feel while foam rolling. You can bear this pain although it is very uncomfortable. When done it would make you feel better. The best foam roller to use here are the triggerpoint foam roller or the triggerpoint grid foam roller.
A lot of people today find that deep tissue massage is the best way to release the tightness in the muscles, although it is very uncomfortable and at times, painful, but it helps to reestablish proper movement patterns and pain free movements which cannot be relieved by stretching alone. The muscle roller and other foam rollers are very popular today because of its effects. The best foam rollers or muscle roller sticks can help in breaking up muscle knots to help in normalizing blood flow and function.
What is the best procedure in using foam rollers properly? Using a back roller, back foam roller, or any kind of foam roller and your bodyweight, you should apply a moderate pressure to a specific muscle or muscle groups. While rolling slowly, no more than one inch per second, try to find the area that are tight or painful then pause for several seconds while making every attempt to relax as much as possible. You should stay on the pressure point until the muscle begins to release its tightness about five to thirty seconds.
The best time to foam roller is after strenuous workouts or after an athletic competition and the muscles are all stiff. Check out foam roller reviews online for the best foam rollers.