Over recent years, foam rollers have been becoming more prevalent in gyms, local retail stores and other exercise hubs in the community. They’re undoubtedly being promoted as being beneficial for you. However, most people don’t know how it works and how it helps.
Foam rolling provides its benefits through myofascial release by rolling along the muscles. Myofacial tissue is the connective tissue that provides support and strength for the muscles and aids in flexibility. By rolling on these muscles you are removing small adhesions to allow your muscles and joints to move for freely whilst relieving pain.
Research has shown that stretching combines with foam rolling increases flexibility and mobility. This means that you will have less resistance to movement and you may be able to get into better positions with your exercise techniques.
Try rolling for a few minutes on selected areas before and after exercising to get the greatest benefits and to increase range of motion. You can roll on large muscle groups like glutes, quads, hamstrings, iliotibial band and thoracic area of your back. Find your sore “trigger” points and concentrate on them and yes it will hurt! For smaller muscle groups is good to find a smaller hard ball to get into those difficult spots. You can pick up these aids at most sport stores.
If you would like to see how exercise can help you perform better in all aspects of life contact our team at Absolute Balance for more information.
Cheatham, S. W., Kolber, M. J., Cain, M., & Lee, M. (2015). THE EFFECTS OF SELF‐MYOFASCIAL RELEASE USING A FOAM ROLL OR ROLLER MASSAGER ON JOINT RANGE OF MOTION, MUSCLE RECOVERY, AND PERFORMANCE: A SYSTEMATIC REVIEW. International Journal of Sports Physical Therapy, 10(6), 827–838.