What does foam rolling do? Benefits explained

What does foam rolling do?

No matter what your specific fitness goals are, developing total body fitness depends on more than just your cardio or strength training routine. Foam rolling is a complementary exercise that can support your physical health.

But what exactly does foam rolling do?

Foam rolling uses a dense cylinder made of foam to perform what is called self-myofascial release, or small reactorwhich can help reduce inflammation and relieve soreness by targeting connective tissue.

Foam rolling may seem fairly simple to use, but there are a few tips to maximize the physical benefits you get from foam rolling. Below, we discuss how a foam roller works and how to use it properly to help you achieve and maintain overall physical health.

Foam rollers: what they are and why you use them

Whether you see them at the gym or a physical therapy center, foam rollers are a go-to tool for supporting muscle recovery and overall health.

Most foam rollers look like smooth cylinders, but you can also find:

• Textured foam roller – Instead of a smooth surface, these rollers have raised bumps or indentations that help reach deeper muscle tissue. Therefore, they feel more intense when using them. However, textured foam rollers can be especially helpful for those who have overly tight muscles or who prefer a deeper massage.
• massage ball – While these are not your typical foam cylinders, they do provide similar functionality. Massage balls can be made from foam and are best suited for precisely targeting muscle tissue in small areas. For example, you can use them to remove tension from your feet by standing on them or manually rolling your feet over your arches.

Foam rollers are primarily used to work on muscle kinks, increase blood flow, and increase range of motion. They are an excellent addition to a fitness regimen as they support muscle recovery and increase flexibility.

Benefits of Foam Rolling

Most people who use foam rollers can probably attest to one reason for using them: “They feel good.” But foam rollers come with a range of benefits that can help optimize your fitness routine and health. These include:

• Relieve aches and pains – By applying pressure, a foam roller is a self-massage tool that can help neutralize weak muscles. This can be useful after a particularly strenuous, high-intensity workout, especially if you experience delayed-onset muscle soreness.

That said, if you’re in severe pain, foam rolling may cause more discomfort than benefit. If you experience severe pain while using it, it is best to put it aside and wait for recovery before continuing to use it.

• Expand your range of motion – If you make foam rolling part of your daily care routine, you may notice an improvement in your flexibility. That’s because releasing tension can help expand a joint’s range of motion, which can bring benefits to any physical activity, whether you enjoy weightlifting, yoga, or running.
• Injury prevention – In addition to your gym time, foam rolling may benefit your daily life: People with poor posture or body habits or who perform repetitive motions in the workplace may be more susceptible to injury. By increasing blood circulation and preparing muscles and tissues for movement, a foam roller can help reduce your risk of injury if used correctly.

relaxation – Not everyone loves the physical experience of foam rolling, but for some, it’s the closest thing to a massage they can get without paying. When done correctly, The pressure exerted while foam rolling activates the parasympathetic nervous system, producing feelings of relaxation and pleasure.

The use of foam rollers mainly revolves around a method called self myofascial releaseor small reactor. Let’s take a closer look at what myofascial release is and what it can offer your fitness regimen.

What is myofascial release?

Myofascial release works on Fasciaa type of connective tissue that surrounds organs and muscles throughout the body. Because fascia extends throughout the body, it is thought that exercising one localized area may help relieve pain in different areas. Therefore, many massage therapists target specific trigger points to address pain in different parts of the body.

Myofascial release techniques such as foam rolling can do the same thing, targeting specific “trigger points” in the body. Muscle fibers in these areas tend to clump and tighten, forming painful, sticky spots (called knots). Myofascial release techniques, which include foam rolling and massage, can help loosen these knots and relieve muscle tightness and tension.

For most people, fascia can easily become tight or cause discomfort, even if there is no acute pain in a localized area. This may be especially true if you:

• Frequent physical activity
• an athlete
• Recover from injury
• Carry out habitual exercise every day

Self-myofascial techniques such as foam rolling can help relax the fascia by applying sustained pressure to the target area, improve blood flow, and ultimately reduce soreness or pain.

How to use a foam roller

Many people start foam rolling without understanding how to get the most out of the various foam rolling techniques. Fortunately, we have some tips you can put into practice:

• Set it up – The easiest way to use a foam roller is to place it on the floor and rest your body on top of it. For example, if you want to massage your iliotibial band, place your body sideways on the roller.
• start slowly and gently – For such a seemingly simple object, a foam roller can bring quite a bit of physical sensation. If you’re new to this tool, try starting slowly and gradually increasing the pressure until you find a feel that works for you.

hint: If the feeling is too strong, you might look for a slightly softer or less dense foam roller. This can help reduce the intensity of exercise.

• Watch out for tense areas – As you move the roller across your body, try to hover over areas of tension for at least 20 seconds. This will give your muscles enough time to release tension and relax.
• use your breath – When feelings are particularly intense, taking slow, deep breaths in and out can help you ease into the present moment. The more time you spend in areas of tension, the more likely you are to get better results.

Sometimes, trying a foam roller at a slightly different angle can change the feel, comfort, or amount of relief you get from the experience.

Who should use a foam roller?

For most people, using a foam roller is an easy, affordable way to rejuvenate your fitness routine and well-being. Especially recommended for:

• highly active person
• athlete
• People with sedentary jobs
• mature adult

While most people love foam rollers, for some they may not be the ideal self-massage tool. This includes:

• People who have been recently injured or seriously injured – If you are recovering from a serious injury, it is not a wise idea to use a foam roller unless specifically recommended by your doctor or physical therapist.
• some pregnant people – While foam rollers can help relieve kinks during pregnancy, they may not be safe in every pregnancy. If you are pregnant, consult your doctor before use. It is also recommended that you avoid calving in the third trimester as this may lead to premature birth.
• people with certain health conditions – People with circulatory, lung or bone-related health problems should ask their healthcare provider before using a foam roller.

Some studies suggest foam rolling may be particularly helpful for people with fibromyalgia, which causes chronic pain throughout the body. This condition is thought to be related to myofascial pain syndrome, and many patients can find relief through treatment of the fascia.

When should I use a foam roller?

Foam rollers can be used before and after exercise.

Before a workout, this exercise can help prepare your muscles for the training ahead and increase your flexibility while training. After exercise, foam rolling can help increase circulation and promote the release of muscle tension.

That said, you can always relax with a foam roller too! After a long day of walking, or just a night spent parked in front of the TV, it might feel dreamy to whip out your home roller. Over time, post-workout foam rolling may become your favorite part of your workout regimen.

Work hard and relax at Chuze Fitness

From heart-pumping group fitness classes to unparalleled amenities, every Chuze Fitness is designed to help you pursue total body wellness. Whether you’re training for a triathlon or new to the Stairmaster, your daily life will change at Chuze and You and our friendly staff and community are here to help you achieve your goals.

Our members range from novices to fitness professionals to athletes who just want smoothies, saunas and child care while they train. No matter your membership level, you’ll be welcomed by top-of-the-line equipment and passionate trainers, all at an affordable price.

Not planning to join us yet? try it 7 days free pass And find out what it’s like to choose Chuze.

Source:

Healthline. What are the benefits of foam rolling? https://www.healthline.com/health/foam-roller-benefits#risks

Healthline. What is delayed onset muscle soreness (DOMS)?

https://www.healthline.com/health/doms

Fits perfectly. The Ultimate Guide to Foam Rolling. https://www.verywellfit.com/the-ultimate-guide-to-foam-rolling-8559261

Healthline. What is myofascial release and is it effective?

https://www.healthline.com/health/chronic-pain/myofascial-release

Mayo Clinic. myofascial pain syndrome. https://www.mayoclinic.org/diseases-conditions/myofascial-pain-syndrome/symptoms-causes/syc-20375444

Reviewed by:

Ani is the Vice President of Fitness at Chuze Fitness, where she oversees the group fitness and team training departments. She has a career spanning over 25 years in club management, personal training, group exercise and coaching training. Ani lives in San Diego, CA with her husband and son and loves hot yoga, snowboarding, and all things healthy.