A Guide to Foam Rolling and Its Benefits
What appears to be the new trending in the health and fitness industry is an additional instrument called foam rollers or foam rolling sports massagers. The popularity of foam rollers unlike other self-massaging instruments, increased because users learned about the role of ‘fascia.’ Therapists who work with professional athletes know that fascial restrictions are caused by these body connective tissues called ‘fascia’, and they are found all over our bodies from head to toe. These connective tissues are instrumental in supporting and protecting individual muscle groups, organs, and the entire body as a unit. These tissues also help support the body by enable us to perform functional activities like sitting, squatting, jumping, running etc. A distortion of the connective tissues cause poor blood flow, weakens the impulses of the nerve, and flexibility and other range of motions become limited and the body experiences other physical ailments. In other words, pain, tightness and discomfort is cause by distorted fascia. During heavy workouts, fascia could be pulled, torque, and compressed.
Self-myofascial release is a fancy term for self-massage to release muscle tightness or trigger points. By applying pressure to specific trigger points on your body, you are enabling your muscles to recover or return to it to its normal function. With this release, the muscles then become elastic again and ready to do their functions.
The trigger point is the point during foam rolling when you feel pain. It is an uncomfortable but bearable pain. When done it would make you feel better. For this we use the triggerpoint foam roller or the triggerpoint grid foam roller.
A lot of people today find that deep tissue massage is the best way to release the tightness in the muscles, although it is very uncomfortable and at times, painful, but it helps to reestablish proper movement patterns and pain free movements which cannot be relieved by stretching alone. This is the reason why the best foam rollers have thrived on the mass market. The best foam rollers or muscle roller sticks can help in breaking up muscle knots to help in normalizing blood flow and function.
How to foam roll properly? What you need to do is to apply first a moderate pressure to a specific muscle or muscle group using a back roller, back foam roller or any other kind of roller and your bodyweight. You should roll slowly, an inch per second, and roll it over the tight or painful muscle and then pause for a few seconds while taking time to relax as much as possible. You should stay on the pressure point until the muscle begins to release its tightness about five to thirty seconds.
Foam roll after strenuous activities when the muscles stiffen up. Check out foam roller reviews online for the best foam rollers.