Foam rolling – you see fitness gurus doing it, but is it worth the hype?
What is it?
Foam rolling is a type of self-massage that you can do at home. The foam roller comes in many sizes, shapes and divets to help alleviate tightness in your body. Many people use foam rolling on their larger muscle groups such as legs, glutes, back and arms when feeling sore.
Is it safe?
You may have heard myths about the dangers of foam rolling. Many people may benefit from regular foam rolling, however if you are unsure, speak to a professional. It’s advised those with serious injuries (such as a muscle tear) or pregnant should consult professionals first before proceeding.
It’s worth noting that foam rolling is primarily for your muscles. We don’t advise you to foam roll any of your joints (such as your knees, elbows and ankles) as this puts you at risk of damaging them. Instead, foam roll the muscles around the joint.
What are the benefits?
Foam rolling provides many great benefits to you and your body. Firstly, it helps alleviate soreness by pushing blood flow to your sore muscles. This helps to promote relaxation in the muscle, reduce inflammation during the muscle repairing process and break down any lactic acid hanging around in your muscles.
Secondly, the act of foam rolling can be relaxing and a form of therapy for many people. Engaging in regular foam rolling massages aids in promoting relaxation mentioned above, and mentally switch focus towards yourself and your body. In time, recognising sore muscles, intensity of the foam roller and its feeling on your muscles can help you understand your body on an intimate level.
Thirdly, engaging in regular foam rolling may help athletic performance, and reduce recovery time between exercise. Your athletic performance may be enhanced as you gradually increase your range of motion and flexibility. Try foam rolling your calves and hamstrings once a week for six weeks and watch how your running training transforms!
To recap, foam rollers are great for:
- Alleviating soreness and muscular tension
- Promoting relaxation mentally and physically
- Building confidence in understanding your body and its functions
- Reducing inflammation and aids in the recovery process
- Potentially increasing athletic performance
- Increasing your range of motion and flexibility
How to choose a foam roller:
Firstly, decide what your goal is for your session of foam rolling. Is it to relieve tension and release knots? Is it to build range of motion? Maybe you’re wanting to try something new in your routine! Whatever your goal is, it’s important to find the right roller for you.
Most commonly, many foam rollers are cylinder-shaped and made of dense foam. The denseness of the foam determines the firmness of the roller. Your firmness level is often determined by your goal. Some different types of foam rollers include:
- Smooth rollers – a smooth, dense foam surface
- Textured rollers – rollers with ridges in various shapes and sizes for deeper tissue massages
- Foam roller sticks – great for using both hands to roll your legs
- Massage balls – circular shaped balls often used to target specific muscle areas
We love our 3-in-1 foam roller which allows you to select a roller for your level.
How do I do it?
Whether you’re an experienced roller or dabbling in it for the first time, here are a few guidelines to follow:
- Start with light pressure and gradually build up – you don’t know the strength of your own power until you’ve done it too far!
- Slowly roll the area for 10 seconds to start with, and work up to 20 seconds, 30 seconds, and so forth.
- Drink plenty of water after foam rolling to help with recovery.
Foam Rolling Exercises to Try:
Calves
Glutes
Tip – use your feet to control the pressure.
Conclusion:
Foam rolling should be something to add to your routine if you’re looking to level up your recovery process or a new way to look after your body. It’s always important to stay hydrated, however it’s even more important after a foam rolling session to help aid in removing the toxins you’ve rolled out of your muscles.
Stay rolling!
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