What Does Foam Rolling Do? Quality Defined

What Does Foam Rolling Do?

No matter what your fitness goals are, maintaining good overall body health goes way beyond your cardio or strength training routine. Foam rolling is an additional way to improve your health in this way.

But what does foam rolling actually do?

Foam rolling uses a compressed cylinder made of foam to create what is known as self-myofascial release, or SMRwhich can help reduce inflammation and reduce pain by targeting your connective tissue.

Foam rollers seem easy to use, but there are other ways to increase the benefits you get from them. Below, we’ll discuss how foam rolling works and how you can best practice it to achieve optimal health.

Foam Rollers: What They Are and Why They Are Used

Whether you see them at the gym or at the gym, foam rollers are a great tool for muscle recovery and fitness.

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

• Foam rollers – Instead of being smooth, these rollers are made with raised bumps or indentations, which facilitate penetration into the deeper layers of muscle. Therefore, they can feel very strong when they use it. However, foam rollers can be especially helpful for those with tighter muscles, or those who enjoy a deeper massage.
• Massage balls – While these aren’t your typical foam cylinders, they do serve a similar function. Massage balls, which can be made of foam, are great for targeting muscle tissue in small areas. For example, you can use them to relieve pressure on your feet while standing or roll them over your feet.

Foam rollers are mainly used to strengthen muscles, increase blood pressure, and increase your mobility. It is very useful for exercise groups because it helps in muscle recovery and increases flexibility.

Advantages of Foam Rolling

Many people who use foam rollers can attest to one reason for using them: “They just feel good.” But foam rollers offer a number of benefits that can help you improve your fitness and health routine. This includes:

• Pain relief – By applying pressure, foam rollers are a self-defense tool that can help deal with tender muscles. This can be helpful after a high-intensity workout, especially if you’re experiencing muscle soreness late in the day.

That said, if you’re in a lot of pain, foam rolling can be more of a hassle than a benefit. If you feel a lot of pain while using it, it is better to put it aside and come back after you have recovered.

• Expanding your traffic – When you embrace foam rollers as a regular part of your regimen, you may notice your flexibility. This is because releasing stress can help increase your range of motion, which can improve any type of exercise, whether you’re into weightlifting, yoga, or running.
• To avoid injury – In addition to your exercise time, foam rollers can also benefit your daily life: People with bad habits, or doing repetitive movements at work, can get injured. By increasing blood flow and preparing your muscles and tendons for exercise, foam rollers can help reduce your risk of injury if used correctly.

Rest – Not everyone enjoys the physical experience of foam rolling, but for some, it’s the closest they can get to a massage without paying. If you do well, The pressure applied when foam rolling can bring the parasympathetic nervous system online, creating relaxation and pleasure.

Using foam rollers mainly revolves around a technique known as self-myofascial releaseor SMR. Let’s take a closer look at what myofascial release is and what it can do for your workout plan.

What Is Myofascial Release?

Myofascial release works on fasciathe type of connective tissue that surrounds your organs and muscles throughout your body. Since fascia extends throughout the body, it is thought that working on one area can help relieve pain in other areas. Because of this, most massage therapists will work on something to help manage pain in different areas of the body.

Myofascial release techniques like foam rolling do the same thing, targeting specific “triggers” in the body. These are areas where muscle fibers tend to collect and bind, forming painful, sticky spots known as knots. Myofascial release techniques—foam rolling and massaging between them—can help these joints relax, reducing muscle tension and strengthening.

For many people, the fascia can be tight or cause discomfort, even if you don’t experience severe pain in one area. This may be especially true if you are:

• A lot of exercise
• A runner
• Recovering from injuries
• Do regular exercise every day

Self-myofascial techniques such as foam rolling can be helpful in applying constant pressure to the areas being treated, allowing the fascia to relax, increasing blood flow, and, ultimately, reducing aches and pains.

How to Use a Foam Roller

Many people start using foam rollers without knowing the different ways to get the most out of them. Luckily, we have a few tips you can use:

• Set it up – The easiest way to use a foam roller is to lay it down and place your body on top of it. For example, if you want to massage your IT band, lay your body sideways on the roller.
• Start slowly and respectfully – For such a seemingly simple thing, foam rollers can bring enough excitement. If you are new to this tool, try to start slowly and increase the pressure until you find the right sound for you.

Tip: If the feeling is too strong, you can look for a slightly damp or slightly damp pointer. This can help reduce the intensity of exercise.

• Be careful of sensitive areas – While moving the roller over your body, try to move for at least 20 seconds in the difficult areas. This will give your muscles enough time to release tension and relax.
• Use your breath – When emotions are intense, taking deep, slow breaths in and out can help you slow down. The harder you do, the better the results.

In some cases, testing the foam roller in slightly different settings can change the sensation, level of comfort, or the amount of relief you get from the experience.

Who Should Use a Foam Roller?

For many people, using a foam roller can be a simple, inexpensive way to revive your health and wellness routine. They are particularly recommended:

• Very active people
• Runners
• Domestic workers
• Mature adults

While foam rollers can be enjoyed by many, they may not be the best defense tool for some people. This includes:

• People who are recently or seriously injured – If you are recovering from a serious injury, it is not wise to use a foam pad unless advised by a doctor or hospital.
• Some pregnant people – Although foam rollers can be useful for working out kinks during pregnancy, they may not be safe in every trimester. If you are pregnant, consult your doctor before use. It is also recommended that you avoid calving in your third trimester, as this can lead to premature delivery.
• People with certain diseases – Those with circulatory, pulmonary, or bone-related diseases should consult their health care provider before using the grinder.

Some research suggests that foam rolling can be especially helpful for fibromyalgia patients, who may experience chronic pain. It is thought that the condition is related to myofascial pain, and by working on the fascia, many patients can find relief.

When Should I Use a Foam Roller?

Foam rollers can be used before and after your training.

Before you start working out, doing some stretching exercises can help prepare your muscles to be ready, increasing your flexibility while you train. After exercise, foam rolling can help promote circulation and promote muscle relaxation.’

That said, you can also use foam rollers any time you want to relax! After a long day’s travel—or maybe an evening spent in front of the TV—it may feel like breaking out your home notebook. Over time, foam rolling after a workout can become your favorite part of the gym.

Work Hard, Stay Cool at Chuze Fitness

From cardio classes to high-impact workouts, every Chuze Fitness experience is designed to help you achieve total health. Whether you’re training for a triathlon or have just stepped on the Stairmaster, at Chuze, what you do makes a difference. and you—and our friendly staff and community members—are here to help you advance your goals.

Our members range from new to fitness to athletes who just want a pool, sauna, and childcare while they train. No matter what membership you have, you’ll be greeted with top-quality equipment and passionate instructors, all at an affordable price.

Not sold on joining us? Try a Free 7-day trial and find out what it feels like to choose Chuze.

Source:

Health care. What Are the Benefits of Foam Rolling? https://www.healthline.com/health/foam-roller-benefits#risk

Health care. What Is Delayed Onset Muscle Soreness (DOMS) and What Can You Do About It?

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

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

Health care. What Is Myofascial Release And Does It Work?

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 and oversees the group fitness and team training department. He has 25+ years of experience in club management, personal training, group fitness and coaching. Ani lives with her husband and son in San Diego, CA and enjoys hot yoga, snowboarding and all things cool.