22 Lessons Learned: Wellness

A Guide to Foam Rolling and Its Benefits

Foam rollers or foam rolling sports massager are the latest trend in health and fitness. When the role of ‘fascia’ became known to users of self-massager instruments, the foam roller became popular. ‘Fascia’ are connective body tissues that cause fascial restrictions and they are found all over the body; these therapists who work with professional athletes are aware of. These fibrous connective tissues is the one that is instrumental or the framework that help support and protect individual muscles groups, organs, and the entire body as a unit. These tissues also help support the body by enable us to perform functional activities like sitting, squatting, jumping, running etc. When this is distorted, it can cause poor blood flow, weakens the impulses of the nerve, flexibility and other ranges of motion becomes limited and a host of other physical ailments. In other words, pain, tightness and discomfort is cause by distorted fascia. Fascia’ could either be pulled, torque, and compress especially during heavy workouts.

To release muscle tightness or trigger points we do self-massage or scientifically known as the self-myofascial release. In order for the muscles to recover or return to its normal function, you need to apply pressure to specific trigger points on your body. With this release, the muscles then become elastic again and ready to do their functions.

The point of pain that you will feel while foam rolling is an example of a trigger point. It is that kind of pain that is uncomfortable but at the same time bearable. 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. Breaking up muscle knots can help regain normal blood flow and function and can only be achieved with the help of the best foam roller or muscle roller sticks.

What is the best procedure in using 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. You should stay on the pressure point until the muscle begins to release its tightness about five to thirty seconds.

Foam roll after strenuous activities when the muscles stiffen up. If you are interested to find a good foam roller check out foam foller reviews online for the best foam rollers available.