What is all this hype about?
What is a foam roller, how to use it, and why does it hurt?
A foam roller looks similar to a firm log and comes in slightly different shapes, densities and all kinds of fun colors. All have the same purpose and affectivity. Something so simple yet effective (and it works without batteries!) – The infamous FOAM ROLLER!
So now, why are many people using it and for what?
SMR = Self-myofascial release is a fancy term for self-massage. It’s used to release muscle tightness or trigger points, so called “knots”. These knots can limit range of motion- and that’s what we need to work against. A wide range of motion is what we want to get the best muscle building results!
Stretching alone is not always enough to release muscle tightness, so therefore this device is a pretty cool, little helper. It also improves circulation and blood flow, which gets the body ready for a workout and helps it recover afterward.
Benefits of being “on the roll”:
releases muscle tension
is used to warm up / cool down
increases blood flow
fast muscle recovery
increases range of motion
works similar to a deep tissue massage
you can do it fully on your own (without hiring a masseur)
helps returning muscles to normal function
How to use it?
The Foam Roller is used either before or after a workout. In other words, you can use it to warm up and stretch. That’s amazing!
Discover your trigger points and tight muscles by identifying hurtful spots. But how and where are those? “Knots” can be unique and at random muscle areas in your body. When rolling on tight muscles you will experience discomfort or pain like a pain from stretching. It is uncomfortable but not unbearable. Ouch- there they are!
! To foam roll properly, apply moderate pressure to a specific muscle or muscle group using the roller and your bodyweight by simply laying on it. You should roll slowly over muscles. When you find areas that are tight or painful, pause for several seconds and relax as much as possible. You should slowly start to feel the muscle releasing. !
You have full control over the intensity and the duration of your massage. The overall goal is the recovery of muscles and returning them to normal function. Normal function means your muscles are healthy, elastic and ready to perform at the exercise practiced! Healthy muscles – here we come!
Conclusion and what it’s good for!
Not only can it help improve range of motion and overall muscle recovery, it does so without sacrificing muscle performance and strength. Probably the biggest benefits of foam rolling are that it can be done entirely by yourself, anywhere on a flat surface and in only a few minutes.
LJ’s Tipp → Apply the foam roller 2-3 times a week, after your workout or just at home on a rest day and trust me, you will feel much more relaxed. Your performance in your workouts will improve and you feel less tense when you’re resting.
Tell me in the comments below YOUR experience “rolling” 🙂
I picked out my favorites for you:
Low-density foam has give, so the pressure is less intense. Good for everybody but mainly beginners and less active people!
High-density foam lasts four years with a single user. But the firmer surface may be uncomfortable. Good for people who are familiar with the roll or athletes!
The distinctive, multi-dimensional surfaces of the GRID replicate the feeling of a massage therapist’s hands. The hollow core that withstands repeated use while maintaining shape and integrity. Good for beginner and advanced!