Disclosure: I received a foam roller for this post.
Foam rollers are a new performance tool in my life. My interest started when I was at the hotel gym with a co-worker and she started using it. At first, I thought foam rolling looked a little silly, but then she started talking about her good experiences from foam rolling.
She benefited tremendously from using a simple foam roller.
As I researched the benefits of foam rolling, I found that regular foam rolling can help in many ways. From improving circulation to enhancing performance. Here are some of the many benefits of foam rolling:
Foam Rolling Benefits
- Work out knots
- Work out trigger points in muscles
- Myofasical release and self massage
- Reduce or eliminate chronic pain
- Reduce stress and tension
- Alleviates pressure
- Improve mobility and flexibility
- Improve your musculoskeletal health
- Help with muscle repair
- Heal muscles faster
- Increase blood flow and circulation
- Increase range of motion
- Accelerates breakdown of lactic acid
- Maintain spine health
- Reduces cellulite
- Help prevent common injuries
- Decrease inflammation
- Increase Balance
- Help with form
- Reduce scar tissue
I started using the foam roller as an inexpensive way to massage my muscles and improve my posture. It breaks up fibrous tissues and increases circulation, just like a massage does. After various foam roll positions, I found my tension and pain is reduced. Although foam rolling is sometimes uncomfortable, the end result is awesome!
*If it is painful I know I am using too much pressure.
Foam Rolling Tips
For the best results from foam rolling, start slow and then build your tolerance. You’ll want to gradually ease into longer sessions and more pressure. It is important not to use the foam roller directly on painful areas, but around those areas. For instance, if you lower back hurts, use the roller on your hips and mid back. If you use the foam roller regularly – even a daily basis, you’ll see the best results!
- Ask your healthcare provider about using a foam roller
- Follow the instructions of your foam roller
- Start slow and build your sessions from there
- Use a foam roller post-workout when muscles are warm
- Position the roller near the site of pain
- Position the roller under the soft tissue
- Gently roll back and forth
- If you hit a trigger point, hold that position until the area softens
- Stay hydrated
- Roll on tissue, not directly on bones or joints
- Expect some slight discomfort, but you shouldn’t be in pain
- Once you are comfortable, increase your frequency and session time
Foam Rolling Tools
If you’ve never experienced the benefits of foam rollers, you should definitely check out this easy and inexpensive fitness tool. It is a simple way to stretch, massage and relieve pain! It is great for runners, cross-fitters, body builders, and anyone who would like to improve their posture!
I really like the Rocktape Foam Roller, it includes a carrying strap and valuable foam rolling tips. It opens in the center – so I can store a towel, keys and my phone if I am on-the-go. This foam roller is available on Amazon.