Rolling 101: A quick guide for relief and recovery
If you have ever entered a gym, you probably have seen people rolling the legs, buttocks or backs in the cylindrical foam rollers. These tools have gained popularity for a reason why they can help loosen the tight muscles, improve flexibility and even reduce pain after training. But are they suitable for you? We are going to immerse ourselves.
What is a foam roller?
A foam roller is a firm cylinder, typically of about six inches in diameter and is available in different lengths and densities. They are made to help relax the muscles and connective tissue so that it can move better and feel less pain.
The surface of most rollers is soft, and to use them, press different parts of their body against them. The expert in Physical Medicine and Rehabilitation, Dr. Marwa A. Ahmed, of Harvard's Faculty of Medicine, says that the process is as “ironing” the tight muscles and tissues, which makes the movement feel better and softer.
How do foam rollers work?
When it applies pressure to your muscles and fascia (the connective tissue around the muscles) with a foam roller, it helps break the tension and knots, just like a deep tissue massage. This auto-steaming technique can improve flexibility, relieve muscle pain and improve blood circulation to the target area. Essentially, foam rolling helps your body move more freely with less pain.
The benefits of foam rolling
- The normal foam roller can provide several benefits, which include:
- Reduce muscle pain and tension
- Increased flexibility and movement range
- Increased circulation to help the muscles recover faster
- Support for fluid movement through the lymphatic system
- Improve performance improving movement efficiency
How to use a foam roller correctly
Do this from 3 to 5 times a week, at least twice a week, for 30 to 60 seconds for each muscle group in your body. If you want to make the most of the foam bearing, try to do it every day.
Choose the right foam roller
If you are new in the foam bearing, start with a softer roller to avoid excessive discomfort. Some rollers come with potholes or ridges that provide deeper pressure, but these are the best for more experienced users.
“The softer the roller, the softer experience,” explains Dr. Ahmed. “As your body adapts, you may need a firmer roller to continue seeing benefits.”
For smaller and tight areas such as a knot on the shoulder, you can also wear a tennis ball or a lacrosse ball for a more specific pressure.
Common mistakes to avoid foam roller
Rolling on bones is one of the worst things that people can do. Stay away from places such as knees, hips and shoulder blades. When foam roll, you must focus on soft tissues. Rolling on the bones can hurt or hurt more than it helps.
The foam bearing is a simple way to help their muscles to heal, increase their range of movement and reduce their stress. This practice can make a big difference in your life, whether an athlete or simply wants to move more easily. Pay attention to your body and start slowly. Your muscles will thank you.
Anna Shvets photo
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