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What is Foam Rolling?

Foam rolling is a method to self-massage your muscles.  It keeps your tissues mobile and healthy and helps your recovery from exercise. Toxins build up during exercise and foam rolling can move toxins out of the muscles and tissues and into the lymphatic system, improving circulation.

When to Foam Roll?

Foam rolling is best to do following a shower or bath when you are warm and relaxed usually on a day that you are taking a break from exercising.  Although straight after exercising is a good time to foam roll and get those toxins moving.

Benefits of Foam Rolling

  • Stress Relief
  • Improves blood circulation
  • Improves Flexibility
  • Accelerate lactic acid
  • Ease muscle pain
  • Relieve back pain
  • Maintains spine health
  • Reduces cellulite

How to Foam Roll

  • start with light pressure, once you get used to it build up the pressure
  • use an arm to support your body, taking some body weight from the roller
  • slowly roll tender areas for 10 seconds then work your way up to 30 – 60 seconds at a time
  • Drink plenty of water after foam rolling to help with recovery.

Types of Foam Roller

  • Low density foam rollers – use this one if you are using it in an exercise class or you have had an intense workout and your muscles are sore
  • Firm foam rollers – If you need a more intense, deeper myofascial release
  • Short foam rollers – when you need to focus on a specific area, a regular size roller can be a little difficult to use
  • Bumpy foam rollers – to really get into those trigger points in the muscles and releasing those knots quickly
  • Medium density foam rollers – good all-round rollers whether you are using it to do specific exercises or to stretch

Avoid foam rolling if

  • you have had a serious injury such as a muscle tear or break unless your doctor or physiotherapist recommends it
  • rolling over small joints like your knees, elbows, and ankles

If you need a physiotherapist please call Home Physio Group on 020 7096 0684 to talk to one of our dedicated members of our team to find out how we can help.

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Why choose Home Physio Group?

We are a dedicated team of Chartered Physiotherapists working exclusively in your home and providing the highest level of care. We recognise the importance of knowing that you are in safe hands and being looked after. With this is mind, our client management team are here to assist you every step of the way and will answer any questions you may have. We are passionate about helping you to reach your goals, relieve your pain, and improve your mobility.

The benefits of using our service include:

  • All our physiotherapists are hand-picked professionals with years of experience
  • We are registered with the Chartered Society of Physiotherapy (CSP) and Health & Care Professions Council (HCPC). All our physiotherapists are checked by the Disclosure and Barring Service (DBS) 
  • We will arrange visits in your own home (or care home or place of work) at a convenient time to you
  • We work at speed and do not have a waiting list
  • We offer daytime, evening and weekend appointments
  • Our team work closely with the country’s leading consultants and specialists in their field
  • You will always have the same physiotherapist visiting you at home
  • You can have as may visits as you require
  • Our fixed pricing structure can be provided in writing so that you can consider it in your own time
  • We believe there is no “one size fits all” approach to care. Your personalised programme and treatment strategy will be unique to you