A Guide to Foam Rolling and Its Benefits
The instrument called foam roller which are actually sports massagers are the latest in the health and fitness industry. The popularity of foam rollers unlike other self-massaging instruments, increased because users learned about the role of ‘fascia.’ While it is true that manual therapists who worked with professional athletes are aware that fascial restrictions are cause by these body connective tissues called “fascia”, they are also found all over our body from our head to our toe. These connective tissues are instrumental in supporting and protecting individual muscle groups, organs, and the entire body as a unit. It also plays an important supportive role by enabling 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.
To release muscle tightness or trigger points we do self-massage or scientifically known as the self-myofascial release. Pressure applied to specific bodily trigger points help the muscles to recover and return to their normal functions. With this release, the muscles then become elastic again and ready to do their functions.
The point of pain that you will feel while foam rolling is an example of a trigger point. It is that kind of pain that is uncomfortable but at the same time bearable. You will feel better after the process. The best foam roller to use here are 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 roller or muscle roller sticks can assist in breaking up these muscle knots that can help regain normal blood flow and function too.
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 for five to thirty seconds until the muscle begins to release its tightness.
Foam roll after strenuous activities when the muscles stiffen up. The best foam rollers can be found by checking online reviews.
Another Source: great post to read