How to use a Foam Roller to Relieve Pain.
You’ve probably walked into many gyms and have seen people rolling up and down on this strange looking foam roller thing, as well as over softballs, tennis balls, or what, you’ve probably come to figure, foam rollers.
Or maybe you’ve walked into our gym and seen the rollers on the wall and never gave them a second thought. Well you’re not the only one, don’t worry.
Outside of the athletic and kinesiology community, foam rolling, one of the tactics used for muscle release, is the new kid on the block.
Well now that we’ve got that covered, what exactly is foam rolling? Rolling is the act of using a cylindrical tube, softball, or tennis ball to eliminate muscle knots, reduce soreness, and increase flexibly.
Basically, foam rollers massage the soft tissue of your body; they release tight bands of muscles by causing an “irritation” to the muscle which brings blood carrying oxygen and nutrients to the muscles.
In turn, the muscle uses the new oxygen and nutrients to heal itself, create pliability, and reduce muscle pulling on joint. Foam rolling can also help reduce muscle fatigue after consecutive days.
So, next time, you’re feeling sore, grab a foam roller and follow this routine:
- Place the foam roller under your back, hug yourself and roll up and down about 5 passes. Tip: just roll out the upper to mid back.
- Sit on the roller, cross one leg over the other, lean to the side of the crossed leg and roll. Switch legs.
- Next, roll over your hamstrings about 5 times. Roll your calves if you’re feeling especially fancy.
- Now, turn over and roll out your quads one at a time. I’m warning you now, it’s going to hurt.
- Additionally, you may choose to roll the sides of your thighs.
If you think that the foam roller isn’t giving enough pressure, use a softball or tennis ball. They’re especially helpful for getting those hard to reach areas like your hips, neck, groin, and shins.
So, the next time you’re complaining about soreness, grab a roller and get to it!
The whole routine should only take up to 5 minutes.
When you’re done this routine, you should feel less sore, taller, and ready to workout.
Thanks for reading!