What is Foam Rolling and why do we need it?
Welcome to the Hone Vgym blog.
In this blog we will be talking about the the benefits of foam rolling, what it is and why we do we need it.
The foam roller is a cylinder of compact foam or polystyrene. You may have noticed them in the gym and wondered what on earth they’re for, or seen people rolling over them and mused at what they were doing. Well, they serve many beneficial purposes.
Basically, you use a foam roller by moving yourself over it slowly. It’s a type of self-myofascial release which is a term that describes muscle and fascia tissue therapy. Myofascial release is a hands-on technique used by therapists and it’s a way to release unnecessary tension in the muscle and the fascia surrounding the muscle. Which, in turn, has a host of benefits including improved posture, reduced muscle soreness, improved mobility and flexibility, reduced recovery time and increased blood circulation.
When pressure is applied to the muscle and fascia in a slow careful movement across the body mechanisms in the body act to release built up tension bought on as a consequence of exercise and lifestyle. Rolling also serves to break up muscular adhesion and enables the fascia to slide freely over one another when moving, increasing range of motion. Following foam rolling, an increased blood supply to the area assists in the warm up and preparation for any exercise.
Foam rolling should be incorporated into the beginning of your routine and/or at the end. Take 5 to 10 minutes at the start of your session to help loosen off tension and warm up the tissues. Then the same at the end to help flush out metabolic waste from the muscle and increase fresh blood supply to aid recovery.
Spend more time on the areas that feel tighter. Move slowly taking 10 seconds to roll the length of a muscle, move too fast and you’ll negate the benefits. Expect it to be slightly uncomfortable to roll over a tight muscle but it shouldn’t be excruciating.
Try to focus on breathing and relaxing when rolling, all too often you’ll tense up if it’s a little painful and this will only exaggerate the tension.