A Guide to Foam Rolling and Its Benefits
What appears to be the new trending in the health and fitness industry is an additional instrument called foam rollers or foam rolling sports massagers. The popularity of foam rollers unlike other self-massaging instruments, increased because users learned about the role of ‘fascia.’ While it is true that manual therapists who worked with professional athletes are aware that fascial restrictions are cause by these body connective tissues called “fascia”, they are also found all over our body from our head to our toe. Individual muscle groups, organs, and the entire body as a unit is supported and protected by these connective tissues. The ability to sit, squat, jump, run, and other functional activities are made possible by the support of these connective tissues. A distortion of the connective tissues cause poor blood flow, weakens the impulses of the nerve, and flexibility and other range of motions become limited and the body experiences other physical ailments. So a distorted fascia causes pain, tightness, and discomfort. The pulling, torque, and compression on the fascia can happen during heavy workouts.
Self-myofascial release, otherwise known as self-massage helps to release muscle tightness or trigger points. Pressure applied to specific bodily trigger points help the muscles to recover and return to their normal functions. You will then have elastic muscles that are ready to perform again.
The point of pain that you will feel while foam rolling is an example of a trigger point. You can bear this pain although it is very uncomfortable. When done it would make you feel better. The best foam roller to use here are the triggerpoint foam roller or the triggerpoint grid foam roller.
A lot of people today find that deep tissue massage is the best way to release the tightness in the muscles, although it is very uncomfortable and at times, painful, but it helps to reestablish proper movement patterns and pain free movements which cannot be relieved by stretching alone. This is the reason why the best foam rollers have thrived on the mass market. The best foam roller or muscle roller sticks can assist in breaking up these muscle knots that can help regain normal blood flow and function too.
How then do you use foam rollers properly? Using a back roller, back foam roller, or any kind of foam roller and your bodyweight, you should apply a moderate pressure to a specific muscle or muscle groups. While rolling slowly, no more than one inch per second, try to find the area that are tight or painful then pause for several seconds while making every attempt to relax as much as possible. Stay on this pressure point for five to thirty second and you should start to feel that the muscle begins to release its tightness.
The best time to foam roller is after strenuous workouts or after an athletic competition and the muscles are all stiff. The best foam rollers can be found by checking online reviews.
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