I don’t call myself an athlete, but I do like to be physically active. I started with Yoga more than 10 years ago; today I also practice TRX and go to the gym often.
Currently, I consider myself to be well used to physical exercise and medium level training, but even so, I often end up with sore muscles.
But since I discovered the foam roller I can say that my life has changed completely for the better. At first, I used it twice a week, but now I use it up to twice a day. Read on to discover some of its many benefits.
What is it?
A foam roller, is a self-massaging cylinder that is usually available in several sizes. For example, a 12-inch diameter one, is ideal for travel; however, for home use, the 36-inch model is recommended.
Always remember that those who are new or those who have very tight muscles should start with one that is quite soft.
What does it do?
These work by using the body’s natural response to pressure. As you turn around on a specific spot in your body, the muscle will relax.
This is known as an auto-myofascial release and using a roll like this, is a good and inexpensive way to get a deep tissue massage.
Effects
Sometimes, while we are preparing for a competition or simply training, we can have micro tears and swelling in the muscle fibers, which leads to an affectation of both, the nerves and the blood vessels.
Eventually, these can become scar tissue. The foam roller helps to smooth out these blockages, increasing blood flow within the muscle, improving the recovery rate and increasing performance.
Parts of the body
There are many different body areas that can get benefit from the roller, and if you are like me and love a good massage, using it you can double that nice feeling all over your back. The best thing, as I mentioned before, is that you choose the 36-inch model.
You can also stretch the quadriceps, IT-bands, legs, buttocks, hamstrings and hip flexors.
How to use it?
Using a foam roller is simple, but working in some areas may take some practice.
Start by finding a relatively open area with a wide space on the floor. Place the body area where you want to focus the massage on the top of the roller.
Control the pressure by applying more or less body weight to it and use your hands and feet to compensate for the weight as needed. It is helpful to try a variety of positions to see what works best for you.
Make sure you stay on top of the affected muscle for a while, and be very careful not to disturb any of the joints or bones, as this will cause more damage than comfort.
Warm-up
Actually, it’s not very convenient to use the roll when the body is cold. It’s best to have your heart pump for 10 minutes with calisthenics before using it. If you are exercising, make your workout first, then use the roll and stretch at the end.
Trigger points
When you slide the roll up and down on your body, you may notice that there are some painful spots in certain areas of the muscle. When you reach a sore spot, sit on it for about 10 seconds.
Be sure to always roll towards your heart when you are over those spots.
Pain
As the old saying goes, “No pain, no gain.” If you’re an active person and haven’t built much stretching or rolling into your routine yet, the chances are it will hurt a little at first.
In this case, it’s better to choose the softer model, to begin with. It’s best to monitor your progress with a pain management scale.
Rate each body part on a level from 1 to 10. If you use the roll consistently and regularly, believe me, the pain will decrease, then you will be able to move to a slightly rougher model or even a large PVC tube.
Duration
When you first start, do it with something small. If you are new to this practice, your body will most likely hurt a little if you stay in a certain muscle group for a long time.
So, start with 10 seconds for each muscle, then work slowly to 30 seconds, and then extend until you reach the minute.
At first, use it once every two days and when you are no longer sore, start using it daily. Top athletes use it up to two or three times a day.
Recovery
As I said before, there is a good chance that you may feel pain the first few times you use the cylinder. Take 24 to 48 hours before focusing again on the same area.
Just like a massage, this activity releases toxins into the body, and this is a great thing! Just make sure you drink plenty of water, get enough sleep, and eat well. This will help purge your system and feed your muscles more effectively.
About Zoryham
Zoryham is a Political Scientist who has been a freelance writer and radio broadcaster for several years. Her niches include Music, Wellness, Healthy Lifestyle, Yoga, Personal Development, Animals and Product Reviews. When Zoryham is not writing, you can find her listening to a Rolling Stones album, her favorite band.
