Rolling for a few minutes is known to cause a uniquely satisfying pain but is it worth including in your fitness regime? Read along to find out
The foam roller revolution has shown no indication of slowing down well down in 2021. And for a good reason too. Foam roller is a great way of reducing tension as well as increasing the length of muscles for a pre-workout warm-up, or for after-workout active recovery. The foam rolling technique is known to be a self-myofascial release (SMR) method. It is a great way to reduce muscle stiffness, soreness and inflammation. Further, foam rollers also help improve the range of motion in joints.
What Is a Foam Roller and Why Do I Need One?
Foam rollers are big, solid foam cylinders. They are available in a variety of sizes and firmness levels. Large muscular groups can be massaged using them and some people even use them to prevent pain after an exercise. Others use foam rolling as part of their warm-up to ensure that their muscles are loose before working out. They're also known for being beneficial in relieving tension.
What is the Function of a Foam Roller?
Foam rollers are a sort of myofascial release therapy, similar to massage. The fascia is a fibrous tissue layer that surrounds and protects your muscles. It can contract to protect your muscles from further injury if they are overworked or injured. The tension in the muscles can last even after they have recovered, so you may feel stiff and tight after the strain or injury has healed. Myofascial release techniques with foam roller massage the tissues with care, allowing them to relax into a loose state.
Further, we’ve narrowed down the benefits of this simple fitness essential below:
Collagen binding between muscle layers causes tissue adhesions. Collagen can form between the layers of skeletal muscle when a muscle is kept in a precise posture for lengthy periods of inactivity or overused during repetitive actions, causing adhesions or knots that prevent muscle sheaths from sliding against one another. The friction and pressure provided by using a foam roller on a daily basis can prevent collagen from adhering between muscle layers.
Foam rolling has been shown in studies to have a direct effect on fatigued muscles and can help to prevent sports-related muscular injuries. You're placing pressure on your tissues and releasing trigger points when you roll.
One of the most notable advantages of this technique is that it increases flexibility (much like stretching) without sacrificing strength or athletic performance. As a result of releasing your muscles, you'll have less friction and smoother movements. Stretching your muscles properly with a foam roller will help you achieve a greater range of motion, resulting in a more productive and effective workout.
Some foam rolling product manufacturers claim that their products can help loosen and break up your fascia. The connective tissues of the body, known as fascia, also have a role in the appearance of cellulite and foam rolling may be able to help the skin temporarily.
Sitting for lengthy periods of time can stiffen the muscles in the front of your body; foam rolling can help loosen them up by kneading out knots and increasing blood flow. When it comes to straightening out rounded shoulders, using a foam roller on your spine is a great way to go.
After an exercise, myofascial release can aid in relaxation, which is a significant psychological benefit. When using a foam roller to cool down after a workout, strive for a continuous cadence of about 1 inch per second and focus on regions of tension for up to 90 seconds to allow the tissue to relax and extend.
Foam rolling has widespread benefits whether it's for those who wish to improve their workouts or those who need some help with their muscle pain. When shopping for the best foam roller, make sure to consider these 3 aspects: Their densities which determine how they feel, surface textures such as ridges or knobs for applying different types of pressure and shape or size which impacts on how you can use it best. Garner, a leading fitness equipment supplier, has many kinds of high quality foam rollers that you can access at affordable rates.