Benefits of Foam Rolling
What is foam rolling and how does it work?
Foam rolling is a self-massage that can be done to release muscle tension and much more. There are many different types of foam rollers. There are some that are smooth and others that are rough and more textured. There are also rolling sticks and lacrosse balls that can be used on different areas of the body (i.e. the ball is nice to use between the shoulder blades)
When you lay on the foam roller, you are essentially “rolling out your muscles”. Ideally, you want your muscles to roll across the foam roller smooth, like driving on a freshly paved road. However, sometimes you might notice tenderness, tightness, or even feel a small bump when the roller is going over a muscle, this called a muscle adhesion.
Your muscles have a layer of fascia that surrounds them. The fascia is there to provide support and stability, reduce friction, and improves circulation. When muscle adhesions develop, it causes the fascia to compress which can result in knots in the muscles. Rolling over muscles helps to increase blood flow to the muscle which helps break up those knots.
You don’t need to be sore or have tight muscles to foam roll. Everyone can benefit from foam rolling. There are many health benefits that can be seen/felt after foam rolling.
What are the benefits of foam rolling?
Boosts circulation – Oxygen rich blood flows to the muscles carrying glycogen (a form of glucose that is a source of energy), which are both important for repairing the muscle. When foam rolling, it’s important to focus on your breathing and take deep breaths as it increased the amount of oxygen in the blood.
Helps with lymphatic drainage – The lymphatic system is made up of a group of vessels that are responsible for carrying white blood cells which fight infections. Foam rolling helps to move that around the lymph which eases swelling in the tissue.
Relives Inflammation – Foam rolling helps to prevent those muscle adhesions by increasing the circulation of oxygenated blood to the muscles
Releases muscle knots and pain – When oxygenated blood is delivered to the muscles through foam rolling, it helps the soft tissues to release.
Helps to increase range of motion and flexibility – The muscles being rolled out break down the knots in the muscle tissue and allow the for decompression and relaxation. That aids in the helping muscle recovery.
How do I foam roll?
The link that I’ve attached here explains a little bit about foam rolling and also provides videos on how to roll out different muscles.
https://www.rei.com/learn/expert-advice/foam-roller-exercises.html
