How To Use A Foam Roller For Complete Recovery

A foam roller is a cylindrical, solid piece of foam that is used to recover from sore muscles and improve blood circulation.

You may be a beginner or a regular at workouts, but muscle soreness is quite common. Warming up before workouts and stretching after workouts are both beneficial. But you can and should use a foam roller to recover from soreness and tightness in your muscles. It gently massages the nerves and muscles to provide complete recovery.

The cylindrical shape of a foam roller makes it easy to use on the legs, back, glutes, and neck. It comes in many designs, and you can use it according to the type of exercise you perform.

Using a foam roller has tonnes of benefits. It is mostly used by athletes, but many gym regulars also use it. Foam rollers have become popular among dancers because they increase flexibility. You will learn about many more benefits to using a foam roller in this article. Even though it seems simple, there are some safety measures that beginners should be aware of before using it.

Disclaimer: All contents in this post are for general health information only. Please consult a specialist physician or a coach before trying any new exercise, diet, or health advice. There are no affiliate links attached to this post.

You may also like to read: 10 Weird Things You Will Find In A Dancer’s Room

POST CONTENTS 
Benefits of using a foam roller
Using a foam roller before and after a workout
Foam roller exercises

BENEFITS OF USING A FOAM ROLLER 

The dense connective tissues that support your muscles, joints, and bones are called myofascial tissues. These tissues become weak when you have a desk job where you are sitting all day. These tissues could become inflamed when you exercise frequently. However, the pain in myofascial tissues only occurs where different tissues cross each other.

“Usually this tissue feels more elastic and movable. Tight myofascial tissue can restrict movement in your muscles and joints. As you move differently to make up for the loss in movement, you can cause additional tightness without realising it. This can lead to widespread pain and discomfort.” 

A physiotherapist will apply cold or warm packs when you visit them. However, myofascial release therapy is different. The therapist massages the specific pressure points where the myofascial tissues are sore. The therapist tries to release the tight knots in the tissues. A foam roller is another tool that therapists use to lessen discomfort. Initially, you will feel a pinching pain. Once the pain has subsided, it increases the range of motion of muscles, removes stiffness, and therefore helps in complete recovery.

The benefits of using a foam roller are:

• Improves blood circulation
• Reduces soreness and pain
• Increase range of motion
• Relieves stress
• Activates hip abductors
• Improves flexibility and performance
• Decreases the chances of injury 

You may also like to read: How to Prevent and Recover From Common Workout Injuries

USING A FOAM ROLLER BEFORE AND AFTER A WORKOUT

The first step for new users of the foam rollers is to understand when and how to use it. When used before a workout, a foam roller can help loosen up tense muscles. If you want to go running but feel like your glutes are too tight or long hours of desk work have made your back stiff, then it’s a good idea to use a foam roller to engage your muscles.
You should use a foam roller after a strenuous workout especially after strength training session. When you overwork your muscles without proper time for recovery, there are more chances of injury. To relax tense muscles, gently roll out your muscles on a foam roller for a minute or less.

Beginners are recommended to always ask their coach before using a foam roller. Due to knotted tissues, using a foam roller for the first time can be uncomfortable. When using a foam roller, you should be aware of how much pressure to apply and how to keep your body balanced.
Remember that myofascial pain is different from other types of pain and is not a substitute for medicine or a doctor. You should first see your physiotherapist if you are unsure of the difference.

You may also like to read: 10 Best Lying Leg Lift Exercises For Strength And Flexibility

FOAM ROLLER EXERCISES

Here are some of the methods and exercises for using a foam roller.

Foam rolling for the hamstrings
Step 1 Sit on the floor and keep the foam roller at the back of your leg, between the hips and the knees.
Step 2 With the support of your arms, lift yourself up and slowly start moving the back of your legs forward and backward over the foam roller.
Step 3. You can do this for one minute or less. If it’s too painful, then you should rest for some time and then try again.
Step 4. Repeat the massage on the other leg.

You should always use a foam roller gently and slowly. Remember, foam rollers are for muscles, not joints. You can also use the foam roller for your calves in a similar manner. It is highly recommended for runners.

Foam rolling for quadriceps
Step 1. From a plank position, keep the foam roller over your thighs.
Step 2. Taking support from your arms or your elbows, slowly roll the foam roller forward and backward to recover from tightness in your thighs.
Step 3. Do this for one minute or less.
Step 4. Try to keep the rest of the body balanced and stable to get the maximum benefit from foam rolling.
Step 5. Repeat the massage on the other thigh.

Foam rolling for the upper and lower back
Understanding the soreness of the back on myofascial tissue could be difficult. But it provides a good recovery from sitting for a long day in incorrect posture.
Step 1. Sit on the floor and keep the foam roller where your back will be while lying down. Keep your hands by your side for balance.
Step 2. Slowly lie down on your upper back on the foam roller.
Step 3. Gently move your body forward and back over the foam roller. If it’s too painful, then try to sit up with the help of your arms.
Step 4. Try again after some time and continue for one minute or less.

Foam rolling the IT Band 

“The iliotibial band (IT band) is a long stretch of connective tissue that goes down the outside of your leg from your pelvis to your knee. IT bands can get tight and cause knee and hip discomfort. Rolling out the tension in the IT band is as good as a warm-up and a post-workout routine.”

Step 1. This is the massage for the outer side of your leg. Lie down on your side, keeping your legs straight and supporting yourself with your arms.
Step 2. Keep the foam roller under your right side of the bottom leg. You need to keep the bottom leg straight, and the other leg can be crossed over for better balance.
Step 3. Roll over the foam roller in forward and backward motions gently and slowly.
Step 4. Do this massage for one minute or less.
Step 5. Repeat the massage on the left side of the other leg.

Foam rolling the Lats 
The lats, or latissimus muscles,

“… are located under your arm and down the side of your ribcage. If they are tight, it can upset your posture.”

Step 1. Lie down on your side, keeping the foam roller under your armpit.
Step 2. Keep your bottom leg straight and your upper leg crossed over in a bent position. Take support from your arms.
Step 3. Start to roll the foam roller gently forward and backward from the armpit to your midback area.
Step 4. Do this massage for one minute or less. If necessary, you can repeat it for a minute and then rest.
Step 5. Repeat the massage on the other side.

You may also like to read: Gentle Stretches To Relieve Neck And Back Stiffness

If you would like to workout with me, you can join the Livestrong 4 Weeks Glutes Challenge on Facebook. You will find people of all levels motivating each other through regular updates about their workouts.

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REFRENCES

How To Use a Foam Roller, Written by Rebekah Kuschmider, Reviewed by Melinda Ratini, MS, DO on August 17, 2021.
https://www.webmd.com/fitness-exercise/features/foam-roller-workout