Foam rollers are a very multipurpose tool that should not be missing in the case of any sportsman or physical activity fan. It is one of the easiest and highly beneficial techniques that people can incorporate in their training routine to enhance their flexibility, decrease the stiff muscles’ pains, and improve their overall performance. In this article you are going to learn about the advantages of foam rolling, a proper technique for foam rolling, and some useful tricks in foam rolling.
Benefits of Foam Rolling
1. Improved Flexibility: Foam rolling assists in getting rid of muscle tightness and gradually improves the blood flow of the muscles hence enabling easy movements and performing of various tasks in our day to day activities.
2. Reduced Muscle Soreness: Delayed onset muscle soreness (DOMS) after training or competition can be eased with help of a foam roller.
3. Enhanced Recovery: A foam roller can play a significant role in helping in the recovery process since it has a way of increasing circulation of blood and the reduction of inflammation.
Simple instructions on how to use a foam roller.
1. Start Slow: This should be done using slow gentle movements and increasing the pressure and rate of roller application as the case may.
2. Focus on Trigger Points: Spend more time with the parts of the body which are powerful or painful.
3. Use it Regularly: It is recommended to foam roll for about 10 to 20 minutes at least 2-3 times a week preferably post workout, or as another workout.
Tips and Tricks
1. Use it on Multiple Areas: Do not limit yourself to applying foam rolling on legs, you can apply it also to back, shoulder and arms muscles.
2. Experiment with Different Textures: Depending on the type of material used to create the foam roller, it is able to exert pressure on the muscular areas while providing relief.
3. Make it a habit: Start using foam rolling as a part of your daily schedule, as you would do cleaning your teeth, or taking a shower.
FAQ’s
1. What is a foam roller?
It is also known as a self massage tool that is mainly a cylindrical piece of foam that is used in exercising as well.
2. What is the proper way of washing a foam roller?
Basically, you should clean it with an emulsion wipe and then leave it to dry since Putting it in water is likely to cause bacterial development.
3. Regarding this, I wondered if one could apply foam rolling even if he or she is a beginner?
Absolutely! Foam rolling is recommended for anyone at any fitness level and is useful for increasing the flexibility and decreasing muscle pain.
4. How frequently, and for how long should I foam roll?
The suggested training duration should not exceed this limit of 10-15 minutes, and it is recommended to work on 2-3 areas during a session.
