No, foam rolling isn’t a new way of cooking, nor is it a way to roll your clothes in foam, to prevent wrinkling, when you travel! Let me introduce to you, The Beginners Guide to Foam Rolling. It’s a semi-new tool and one of the most effective ways for muscle recovery and injury prevention. It’s one of the most popular ways for (SMR) self-myofascial release. For the longest time, I didn’t foam roll because I didn’t realize the benefits and because I didn’t know how to do it, quite frankly. Last year my husband got me one for Christmas and it was one of the best gifts ever. I use it every week!
The Beginners Guide to Foam Rolling
Self-myofascial release (SMR) is another term for self massage or pressure over a longer period of time with a dragging force over the muscles, causing a release in the tissue and restoring mobility in it. This is a great alternative to a therapist and a lot cheaper! Don’t get in a rush. You want to roll very slowly over the area you are focusing on. It’s best to try and hold the position for 30 seconds before rolling on. Much like a massage therapist pushes a knot out in your back, you have to apply pressure and stay on it for a while before you can knead it out.
There are several benefits to foam rolling: 1)Increased circulation-meaning you can work your muscles more efficiently when lifting 2) Decreased soreness 3) Decreased chance of injury 4) Better range of motion 5) Reduces Lactic Acid Buildup 6) Helps reduce the appearance of cellulite 7) Can help migraines
So what do you use? There are several types of foam rollers, from sizes to different intensities, and are very affordable!
- Prosource sports medicine Foam Roller with grids for Deep Tissue: Just as it says, this roller has firm grids on it for a deeper massage, comes in several colors and available in 2 lengths( 13×6, or 24×6). The length is a personal preference. I prefer the longer because it is easier to roll both of my legs at the same time (for instance my quads or hamstrings or calves), but there are some people who prefer the shorter since they are easier to handle and dont take up as much room.
- Luxfit Premium Extra Firm Roller– This is actually the one that I use in the 6×36″ length. Available also in 6×12 or 6×18 lengths. It’s lightweight and does the job for me. Some people really prefer the ones with the grids for a deeper massage, but they hurt me a bit, so I prefer the smooth roller.
- TriggerPoint Grid Foam Roller– 13″, multi-density exterior with a hollow core and only $34.99. This is a popular one!
- Muscle Roller Stick– Small enough to store anywhere and gives you the control of how much pressure to apply to your muscles, measures 18×3″ , $15.97
The Beginner’s Guide to Foam Rolling
Watch the video below