Foam Rolling Benefits and How To

July 19, 2020

Foam Rolling Benefits and How To

What is foam rolling ?

Foam rolling is one of self-myofascial release technique which most likely use foam roller. The word “myofacial” can be split into two words, myo and fascial, the prefix myo is medical term which means Muscle, and facial is adjective of fascia which is surrounding layers of connective tissues which connects everything head to toe, including superficial skin layers.

By moving body on a foam roller, applying optimal body weight, which release target muscles and surrounding fascia, increasing blood flow. It is very simple and effective to loosen tight muscles, bring back functionality and improve recovery rate for your athletic performance. It’s very portable equipment, easy to use with minimal investment, you can buy at any sporting goods stores, also can be found at any fitness gym.

Foam Roller benefits

Reduce muscle tightness and Increase ROM

Foam rolling can can reduce tissue tension and muscle tightness to increase range of motion (ROM). When adhesions bind between layers of tissue, they can cause a muscle to remain in a shortened position, which subsequently increases tension on surrounding muscles and restricts range of motion. Regular use of foam rollers can alleviate muscle tightness, helping to ensure optimal ROM and enhance overall movement performance.

Restore the proper lengthe-tension to the muscles

Foam rollers can help restore the proper length-tension relationship to muscles. A number of muscles work together to create joint motion; if one segment of tissue becomes tight, it creates an imbalance that can cause the muscles working on the opposite side of a joint to lengthen and become inhibited. This means they will not produce the proper amount of force for optimal motion. Using a foam roller can reduce tightness to ensure a proper balance of competing forces around a joint. It is best to use foam rolling as a warm-up before using multiplanar patterns that adequately create full extensibility of the involved tissue.

Reduce muscle soreness and help recovery

Foam rollers help reduce soreness after an exercise session to promote the recovery process. The natural inflammation that occurs during the tissue-repair process combined with a lack of movement after an exercise session could cause muscle adhesions. Exercise-induced muscle damage signals the repair process. This is when new collagen molecules are formed to help repair injured tissue. If tissue is not moved properly during this repair process, the collagen could bind between layers of muscle creating adhesions. Using a foam roller after exercise can help minimize the risk of the new collagen forming adhesions between layers as well.

Increase blood flow

The pressure from rolling can help increase blood flow and elevate heat in the involved tissue. Using foam rollers helps reduce tightness and increase ROM, which are important prior to a challenging workout. When using a foam roller during a warm-up, be sure to use it only for a brief period of time to elevate tissue temperature and reduce tension. Applying pressure with a foam roller for an extended period of time could desensitize the muscle and affect its ability to contract during the workout.

How to Foam Roll

Most effective foam rolling for increasing blood circulation is foam rolling on legs. Increasing blood circulation is very important for entire body in terms of overall effectiveness.

Calf

While seated, place a foam roller underneath your lower leg with the other leg placed on the floor supporting some of your weight. Place hands at sides or just behind you, and press down to raise your hips off of the floor, placing your weight against your calf muscle. Roll from below the knee to above the ankle. Repeat on opposite leg.

Hamstrings

While seated, extend your legs over a foam roller so that it is positioning on the back of the upper legs. Place your hands to the side or behind you to help support your weight. Using your hands, lift hips off of the floor and shift your weight on the foam roll to one leg. Relax the hamstrings of the leg you are stretching. Roll over the foam from below the hip to above the back of the knee. Repeat on opposite leg.

Hip adductors

Lie facedown on a mat on your forearms, shoulders over elbows with right leg extended out to the side, knee bent. Place the roller on your inner right thigh area and use your forearms and left leg to shift your weight back and forth to roll the inner right thigh. Roll from knee to hip then repeat on left leg. Hip adductors are very close to femoral artery. Releasing adductors is very effective for increasing blood circulation.

Quadriceps

Lie facedown on the mat on forearms with a roller placed under the front of your thighs. Use your forearms to shift back and forth to slowly roll up and down from the bottom of your hip to the top of your knee. For added pressure, lift left leg and roll one leg at a time. Repeat on left leg.

IT band

Lie on left side with the foam roller near left hip. Cross right leg over left and rest right foot on the floor with the knee bent. Using your forearm, roll along your outer thigh from outer hip to just above the knee. Increase the pressure by stacking your legs. Repeat on right side.

Glutes Muscles

Start by sitting on the roller with left knee bent, foot on floor. Cross right ankle over left knee. Lean onto your left side and roll forward and back along your left outer hip and glute, using your left leg to control the pressure. Rotate hips left and right to find the trigger points and knots, then concentrate there for 60 seconds. Repeat on right side.