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Foam rollers have become a common sight in gyms, playing fields, the track and running trails. They are a recovery tool which reduces muscular stiffness by releasing the trigger points or stiff regions through deep tissue releases. Foam rollers have become an integral part of the gym bag for many. It’s like taking a personal masseuse with you to workout.
“A foam roller is a cylindrical light weight foam, used by athletes for the administration of deep tissue release,” explains Swapna Lekha, a physiotherapist at Plyometrics Physiotherapy and Sports Clinic, Bengaluru, India. “Athletes use them to increase flexibility, reduce soreness, deal with muscle knots and much more. Foam rolling is a method of self-myofascial (network of tissues that spreads throughout the body) release.”
How to use a foam roller?
The process of foam rolling is simple. Balance the muscle group you want to target on top of the foam roller. Apply pressure on the muscle group, tighten your core and use your legs and arms to help you roll along the length of the targeted muscle. This releases any stress or trigger points in the muscles.
“Soft foam rollers are always helpful for beginners, as they are not used to the sensation of muscles releasing,” says Lekha.
When should you use a foam roller?
One can foam roll before and after workouts. A foam roller can be used as a warmup tool as it prepares the muscles for the upcoming exertion and as a cool down tool as it relaxes the muscles after a hard workout session.
“Anyone can use a foam roller,” says Lekha. “However, it is recommended to be used under guidance. One small mistake and you might injure yourself. For a beginner, it is always better to use it under the supervision of a trained professional.”
Benefits of foam rollers
- Helps reduce muscle pain: Foam rolling releases tight muscle tissues, reduces soreness and inflammation. It also relieves any pain deep within the muscles.
- Increases blood circulation: “Foam rolling produces heat in your muscle tissues which helps improve blood circulation to that particular muscle,” explains physiotherapist Lekha. An increase in blood flow reduces stiffness.
- Improves range of motion: Muscles with good blood circulation are more responsive to mobility training which helps increase their range of motion.
- Improves posture: By releasing the tight muscles of your posterior chain, foam rolling helps you keep a good posture.
- Lowers chances of injury: Foam rolling helps prevent injuries as it takes off the pressure on joints and offers lighter and easier movement.
- Improves flexibility: Regular foam rolling prevents the collagen from binding to the muscle fibres. Foam rolling releases the connective tissues, joints, and surrounding muscles which makes movement less constrained and more accessible, in turn increasing the flexibility of the muscles.
- A relaxing activity: It breaks down tightness in the muscles which induces calmness and relaxation in the body. Foam rolling also improves quality of sleep and reduces anxiety.
Takeaways
- Foam roller is a cylindrical light-weight foam used by athletes for administering deep tissue release.
- It helps reduce muscle pain, increases range of motion and improves blood circulation.
- Beginners must use a foam roller under supervision.
