A Tool for Muscle & Tissue Health, Recovery and Maintenance
While using a foam roller may seem like a simple muscle-loosening tool, its benefits are highly underrated. Foam rolling is a self-myofascial release technique that can be used all over the body. When used correctly, foam rolling can aid in muscle recovery, flexibility and circulation.
In this blog, we’ll break down how it works and discuss its benefits in more detail!
What is a Foam Roller?
Foam rollers are cylinder-shaped tools, typically made from plastic foam materials. They can vary in density to provide different levels of firmness, which is often down to personal preference or the required result.
What Are the Benefits of Using a Foam Roller?
1. Improves Muscle Recovery
When you use a foam roller, blood flow to muscles increases, delivering oxygen and nutrients for faster repair after exercise. It can significantly help reduce delayed onset muscle soreness (DOMS) after intense workouts. We’re sure that everyone and anyone who works out would agree that this is a huge benefit!
2. Enhances Flexibility & Range of Motion
Studies show consistent foam rolling can increase joint range of motion, without reducing muscle strength. It mechanically stretches fascia and muscle tissue.
3. Breaks Up Myofascial Adhesions
Foam rolling helps release tight spots or “knots” in fascia and muscle tissue, improving tissue elasticity and mobility.
4. Reduces Muscle Tension & Stiffness
The pressure applied from foam rolling can relax muscle fibres and decrease passive stiffness, improving general comfort and efficiency of movement.
5. Enhances Circulation & Lymphatic Flow
Foam rolling stimulates microcirculation, promoting removal of metabolic waste from muscles.
6. Improves Neuromuscular Function
Using the roller can stimulate sensory receptors in muscles and fascia, improving proprioception (body awareness) and coordination.
7. Supports Athletic Performance
Regular foam rolling can enhance muscle readiness and flexibility, as well as reduce risk of injury during training.
How to Use a Foam Roller
To perform foam rolling, all you need to do is use your bodyweight to apply pressure to the roller. You can use it against any hard surface, but they’re most commonly used against the floor. Here’s a step-by-step guide:
1. Place the roller on the floor
2. Align it with the area of the body where you need to release muscle tension. It should be placed horizontal to that area – for example, if you’re focusing on your upper back, the long edge should cross your back horizontally
3. Carefully place your body above the roller
4. In a way that feels comfortable, move your body to roll the tool against the targeted area
Using a Foam Roller: What to Avoid
When you use a foam roller, be sure to avoid rolling too fast or applying too much pressure. If you have long hair, we’d also recommend tying it up and out of the way, as sometimes it can get caught in the rolling motion (it’s not the best feeling!).
Remember, using this tool is supposed to release tension and feel good. If something feels off, be sure to listen to your body or ask a professional for some advice.
A Great Tool
Foam rolling is a great tool to use for recovery and contributing to an overall feeling of wellness and comfort within our body.
It’s handy as a warm up or cool down method after exercise, can be incorporated into a daily stretch routine, and can even be a saviour at the end of a long day at your desk. We also recommend it as a maintenance tool between treatments.
It’s ridiculously easy and hassle-free to use, making it one of our favourite tension-release tools to have handy. They’re relatively affordable, durable, lightweight and can be used almost anywhere on the go.
If you’re ready to try it out and release some tension, all you need is a foam roller and five minutes of your day to start. Visit a clinic near you to grab yours today!
