Like it, love it, or hate it – foam rolling is good for you
Foam rolling (or Rolling Massage RM) is a self-administered type of “myofascial mobilisation”. It helps to increase circulation, range of motion, and flexibility. Also, it softens tightness and adhesions around muscles and connective tissues (Fascia) developed from exercising, an injury, or repetitive postures or movements
The pressure created by the roller may produce a mechanical and global neurophysiological responses that influence tissue relaxation and pain in the local and surrounding tissues. These include muscles, nerves, arteries, bones, etc
The direct roller pressure may change the viscoelastic properties of the local myofascia reducing myofascial restriction. Researchers have also found that rolling reduces local arterial stiffness and increases arterial tissue perfusion. It also improves vascular endothelial functions which are all related to local physiological changes.
Basically the tissue being treated acts like a sponge where liquid is squeezed in and out of it continuously with the foam roller. This improves blood circulation to muscles that are tense and lack adequate blood flow. Increased blood circulation allows waste to be flushed out and nutrients to flow into the muscle, increasing rate of tissue recovery.
Benefits
Relieve Muscle Pain
Rolling Massage is an other term for self-massage that helps to release muscle tightness or trigger points. It’ll make all the difference when it comes to reducing the soreness that you get after an intense workout. RM helps relieve aches, pains, knots and tension. Tight muscles and fascia will get soothe easily.
Detox
You can actively help your body to flush out toxins faster by using a foam roller. The roller boosts circulation which makes it easier for the toxins to be flushed out of your body. So RM helps decrease recovery time. Combine RM with sufficient hydration and you will feel much better.
Mobility
RM soothe muscles and fascia, increase flexibility and range of movement, which allows you to perform and feel better. Properly applied, the RM will enhance your flexibility and reduce the risk of injury.
Comfort
After a short adaption period, Foam Rolling will help you to relax faster after long and hard training. Faster recovery means more time for you to feel good.
Why do I need to use a foam roller?
Just stretching alone is not always enough to release muscles tightness. Imagine a rubber band with a knot tied into it. Now pull the band to stretch. This creates tension and so stretching the unknotted portion of the muscle and the attachment points. The knot, however, has remained unaltered.
Using a foam roller can assist in breaking up these muscle knots, resuming normal blood flow and function. The goal to any corrective or recovery technique is to get you back to the point of normal functioning as if nothing was ever wrong in the first place.
10 best reasons for using a foam roller
- Much reduced pain after exercise
- Improved blood circulation
- Release muscle tightness
- Improves athletic performance
- Breaks down knots in muscles
- Helps to prevent injury
- Improves muscle balance
- Maximised effectiveness of stretching
- Alleviates delayed onset muscle soreness
- Enhances delivery of nutrients to tissues, thus aiding recovery
So, love it or hate it – foam rolling is good for you.
You can buy a Foam Roller at Swissphysio at your next appointment
If you want to know more about how to use the foam roller or potential contra indications, check our next blog