Foam Rolling: Self Massage Keeps Muscle Healthy and Prevents Injury

Foam rolling has been gaining popularity among fitness professionals and their clients for many years. It allows you to take care of your soft tissue without the cost of a massage therapist. There are many benefits to foam rolling and it’s about time everyone took notice and made it a part of their exercise routine.

Foam rolling requires the use of a foam roller that is generally 6” thick and 36” long.  Foam rollers come in different density levels. The less dense, the less pressure that will be applied to the muscle. Self massage can be painful when first starting because the fascia is tight, but over time the fascia will release. We always recommend beginning with a less dense roller and working your way up to a denser roller.

Why practice foam rolling? It will help prevent injury and improve recovery from a workout or injury. Foam rolling can be done before or after a workout and takes between 5 and 10 minutes to complete. It targets areas of overuse or injury and gets the muscle/fascia to release. Basically, you’re ironing out the muscle and fascia to lie properly, which will improve range of motion and posture. Foam rolling is also going to increase blood flow to the areas you’re rolling out, so it’s great to do before you stretch. Some fitness coaches would even tell you that stretching is almost useless without foam rolling first.

What is the procedure for foam rolling? You’ll be rolling out all the large muscle groups in your body and will need to roll the entire length of each muscle a couple of times. When you find tight areas (called “trigger points”), spend extra time trying to get those muscles to release. You can spend up to 30 seconds on the trigger points.  The focus should be on muscles and not joints. If you are really tight or sore, you can foam roll (self-massage) up to 12 times a day.

Start foam rolling today. Every home, work place and gym should have a foam roller. It is not only great for recovery, but will also give you a greater sense of well-being and relaxation.

Foam Rolling Demonstration

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