Foam rolling is essentially a form of self-massage that allows you to apply deep pressure to certain points of the body to release tightness and muscular tension, which arises from life and of course our workouts. Adding foam roller exercises into your workout routine can help prevent muscle soreness, tightness, and more.
The Benefits of Foam Rolling
The idea behind foam rolling exercises is that by applying direct pressure or load to muscles and tissues, you stretch and massage the underlying tissues. This helps release any tension of the fascia [connective tissue] and muscle, and can potentially reduce fatigue, improve recovery, range of motion and soreness.
Foam rolling can help promote blood flow and break down scar tissue. Even if you aren’t active, foam rolling can help relieve any tension, even from sitting in a chair all day.
How Often Should You Use a Foam Roller?
Ideally, every day. “The more you foam roll, the more your muscles respond to it. Just like stretching, the more you do it, the easier it will get and the more benefits you will experience.
Ideally dedicating 10 to 20 minutes per day to foam rolling exercises and stretching is key but if that isn’t available to you, dedicating 5 minutes a day will have tremendous benefits! When you find an area of tension, work with it and spend 30 seconds or so using short, slow rolls and follow this up with longer, slower movements over the whole length of the muscle.
As for the hurting thing? Well, it might feel uncomfortable, especially when you first start doing foam rolling exercises but promise, this will fade as you continue. Imagine that, consistency will deliver best results… 😉
When you’re working an area of tension, you’re applying your body weight to a tender area so you may well feel some discomfort. A little pain and discomfort, breath deeply. If there is excruciating pain, ease back and come back to that spot little by little. Don’t forget to breath!
A little rolling can go a long way and eliminate pain and discomfort in all areas of your body. Aim to commit to 5 minutes a day and build from there.
Give this workout a try and see how good you feel!
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