Massages are a great way to release tension and speed up recovery after intense workouts, but a foam roller offers many of the same benefits to your overall health and comfort. Plus, foam rollers are very affordable!
In fact, foam rollers have been scientifically studied to offer benefits similar to a deep tissue massage in a quick, portable, and convenient way by relieving tight muscles and the connective tissue between muscles, organs, and bones.
Below, we explore the benefits of foam rolling, which foam rollers are the best to use, and how to foam roll correctly:
Why Is Foam Rolling Good For You?
Improve Performance
Myofascial release refers to directing tissues and systems that have suffered from strains and injuries over time toward metabolic and morphologic improvement. This form of therapy helps to restore muscle length-tension relationships and allow for a better warm-up routine before a workout.
Lessen Recovery Time
If post-workout muscle aches and fatigue make you hesitate to exercise to your full potential, foam rolling can help reduce muscle tenderness and help speed up recovery from injuries.
Reduce Painful Symptoms
Foam roller use can help enhance range of motion and reduce pain after an intense workout, as well as relieve fibromyalgia symptoms.
Which Foam Roller Should I Use?
Just as you should be mindful when foam rolling so you don’t injure yourself, you should also carefully consider the kind of foam roller to buy.
We suggest a high-density foam roller that works well for all body types. Hugger Mugger is our go to. It releases your muscle tightness and trigger points with this excellent tool for self-myofascial release.
How To Use Your Foam Roller
Typically, you will find the foam roller as simple to use as it looks. As with other exercise-related activities, it’s important to learn the right techniques for foam rolling to maximize the benefits and reduce any chance of injury.
Take these new exercises slowly at first to make certain that you’ve perfected the form. Also, as with any new exercise routine, you should speak with your doctor about using foam rollers if you suffer from previous medical conditions or injuries.
Try these three stretches with your foam roller!
Shin Stretch
Begin on your hands and knees and place the foam roller under your shin area. Roll front to back to find tender areas. Hold tight spots for 30-45 seconds or until pain diminishes.
Hip Abduction
Lie down on your side with your outer hip balanced upon the foam roller. Support your upper body with the same-side forearm and your other hand placed in front of you on the ground for support. Lift your top leg up, foot flexed, and squeeze your outer leg. Lower your leg and repeat this motion before switching to the other side.
Spine Massage
Lie down with the foam roller placed vertically to your spine. Rest your feet flat on the floor with your knees bent, and put your hands behind your head. Roll side to side slowly. Hold position on any tight spots for 30-45 seconds or until pain diminishes.
