We’ve all seen foams rollers before. You have probably noticed gym-goers rolling up and down across the floor using one, or perhaps your favourite athlete before or after a big game.
But do you actually know the purpose of a foam roller? Or, in fact, that anyone serious about muscle recovery should utilise one for their own recovery plans?
Here’s a quick rundown on why foam rolling is a must for any athlete.
What a foam roller does
At its most basic level, a foam roller is a tool used for self-massage pre- or post-exercise to help alleviate muscle soreness, muscle tenderness, improve blood flow and stimulate your muscles for optimal recovery. If we want to get technical, by gently massaging and relaxing your muscles at their affected points, muscles will release myofascial buildup which is essentially bands of scar tissue that will affect performance intermittently.
According to a study done in the United States by The National Academy of Sports Medicine, those who utilised a foam roller after heavy exercise which resulted in muscle soreness were able to perform better at 24, 48 and 72 hours post-exercise than those who did not.
So, get rolling folks!
How to use a foam roller
Whilst foam rolling might seem easy to do, it has to be used correctly to be truly effective. To begin, one should practice foam rolling after each workout, just as you would stretch, hydrate and cool down.
Spend at least ten minutes foam rolling, rolling slowly, back and forth, over affected areas of the muscles. Relax the muscles as you roll over them. Regarding pace, the rule is to not go too fast but not too slow either. Too fast and you can cause harm to your muscles; too slow and you can cause potential nerve or tissue damage.
As with most exercises, remember to keep a good posture and a neutral spine. If unsure, it’s always a good idea to consult a personal trainer for assistance.
This PTP XRoller is a great starting point for new users. It's an effective myofascial release tool used to stimulate the stretch reflex in muscles and improve joint mobility in the upper and lower back, adductors, hip flexors, hamstrings, calves and quadriceps. The perfect compact size to throw in your gym bag for post-exercise needs.
Free delivery over $50 and free returns.
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