Women using foam roller ()
Foam rollers are exercise tools that are long and cylindrical, although they can come in various shapes, sizes and textures. Foam rollers can be used in a number of ways providing different benefits from stress release to injury prevention. Incorporating foam rolling into your exercise routine can do wonders for your body and fitness goals.
De-stresses the body
At the end of a long day, a foam roller can be your best friend working through all of the pressure that has built up. Foam rolling allows you to safely crack your back, press through annoying knots and even release neck tension. Five minutes of foam rolling is all you need to sort through your trouble areas and relax.
Enhances blood circulation
Blood circulation improves naturally with any type of massage. Since foam rollers are self-massaging devices they also help the circulation of blood through your arteries, veins and capillaries in the body. Having better circulation also provides a better oxygen flow throughout the body.
Speeds up recovery time
When the body is pushed too hard without proper rehabilitation, the aching felt post-workout can leave you out of the gym longer than anticipated. The less worn out muscles are, the quicker they can bounce back into training. If disregarded, knotting within muscles will lead to aches, pains, and prolonged muscle soreness. That’s why making time to foam roll and stretch after each workout is essential.
Prevents injuries
Foam rolling increases the body’s range of motion and aids in muscle recovery. The more flexible your body is, the less likely injuries will occur. Your body can perform at it’s best when it has recovered properly. Going into the gym when your body is overworked can increase the chances of becoming injured.
How to start foam rolling
Foam rollers can be used all over the body. It is especially great to foam roll the calves, back, quads, hamstrings and glutes. Focus on the body part you worked out or that is tense. Roll back and forth for 30 seconds to one minute for each muscle. Whenever you have a sore spot, stick to rolling it out for at least 15 seconds so the muscle tissues have time to release. Although foam rolling can bring instant satisfaction, it can also be very uncomfortable when working through sore areas. Most first timers find foam rolling painful. It’s important to stick to it and after a few weeks your body will thank you!
Without taking the proper amount of time to rehabilitate the body, you’re more likely to get injured, skip the gym or constantly be sore. No matter what form of exercise you enjoy: yoga, high interval intensity training, weight lifting or running, foam rolling can maximize your performance. Foam rollers come in many shapes, sizes and textures. Find the one that’s right for you and start foam rolling today!
