Using a foam roller can provide a variety of benefits. These include increased range of motion, faster recovery and decreased risk of injury.
Range of Motion
Rolling out your muscles on a regular basis is similar to receiving a deep-tissue massage. During the process, you improve the mobility of connective tissues surrounding your muscles called fascia. These fascia tend to become tight, leading to a range of symptoms that include reduced flexibility and poor range of motion. Foam rolling keep fascia more elastic, improving range of motion much better than stretching alone.
Similar to a deep-tissue massage, a foam roller also stimulates blood flow. By creating pressure and then releasing it, blood is literally squeezed into your body's various tissues. There, vital nutrients such as glucose and life-sustaining oxygen go to work.
Whether you're sore after a workout or an injury, foam rolling helps. Although it isn't a comfortable process, it provides immediate relief.
Risk of Injury
Breaking up tight fascia and stimulating blood flow are both vital to injury prevention. Using a foam roller before any athletic activity can provide extra flexibility. Make it a part of your daily warmup routine.
The Trigger Point Foam Roller is suitable for a variety of exercises and stretches. The roller's unique design can provide pinpoint precision to relieve pain or tightness in specific places on the body such as the IT band.
You can use this foam roller on any part of your body, from your feet to your back and neck. Here are a few examples of beneficial exercises to help you get stretched out.
On the side:
Rolling the outer thighs down to the knee and up to the hip is a proven way to relieve IT band
tension. While this exercise is one of the most effective, it is also notoriously painful. Foam rolling, albeit largely uncomfortable, should never result in sharp pains. Once finished, you should feel immediate relief.
To roll on the side, place the foam roller under your leg, relax and roll slowly and mindfully from your hip to the knee joint and back up. Using your hands and your free leg to support yourself, pause on any extra tender spots, allowing your weight to provide deep pressure input.
Continue to roll until you've worked out the knots.
On the back:
Unlike the outer thigh roll, we generally find that people who foam roll their back hardly experience
To roll the back, simply place the foam roller at the base of your back and lie down. Lift your glutes off the floor, and while allowing the weight of your body to sink onto the roller slowly roll up and down.
Work out additional tightness or sore spots by allowing yourself to sink deep into a stretch, keeping glutes and head on the floor.
On the front:
Rolling the front of your body provides stimulation and the breakup of fascia in your quadriceps massage.