Foam Rolling- What is it and How can we benefit from using one?
What is Foam Rolling
It is a self-manual therapy technique that is often used to improve flexibility and athletic performance and aid recovery.
Why use a Foam Roller
- Myofascial release: It reduces tightness and helps increase movement and blood flow to the muscle, fascia & skin
- Stimulate: Both muscle and fascia have what we call mechanoreceptors it is thought that by applying pressure to these tissues it could stimulate the receptors which can alter muscle activity via the central nervous system
- Flexibility: It can acutely and chronically improve flexibility
- Performance: Improves performance and can enhance physical characteristics, such as speed and power if used as part of a well-planned warmup
- Recovery: It has been shown to aid recovery and reduce the sensation of Delayed Onset Muscle Soreness (what is it and how to prevent it we’ll cover in March’s Newsletter) after exercise
It’s like having a massage but not as deep or focused as a therapist would give and it’s not done by us but at least it helps until you can get a professional massage.
You would foam roller before to warm up and after exercise to cool down. You would also roll in between your training sessions to keep your muscles primed. 3 to 5 sets of 20-30 seconds repetitions at least 3 to 5 times a week on a consistent basis you will see the benefits.