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 0330 335 1016 to talk to one of our dedicated members of our team to find out how we can help.