Benefits of foam rolling

What are the benefits of foam rolling?

If you’re working out regularly, you have probably experienced muscle soreness after an intense workout - which can often make you feel like avoiding working out!

But understanding why muscles are sore after exercise and learning effective recovery methods can significantly improve your recovery, so you feel motivated to keep going. One of the best ways to aid in this process is through foam rolling.

In this blog, we’ll explore why your muscles might be sore after exercise, the benefits of foam rolling to help ease it, how to use a foam roller, and some effective foam roller exercises to incorporate into your routine to hopefully help those aches and pains!

Why do muscles hurt after exercise?

Muscle soreness after exercise is often referred to as delayed onset muscle soreness (DOMS). Most of the time, this pain occurs due to microscopic damage to muscle fibres caused by intense physical activity. When muscles are subjected to unfamiliar or strenuous exercise, particularly eccentric contractions (where the muscle lengthens under tension), it creates small tears in the muscle tissue - which can be painful!

This damage triggers an inflammatory response, leading to the release of various chemicals that activate pain receptors in the muscles. This pain tends to kick in approximately 24 to 72 hours after the activity as the body works to repair the damaged fibres - but this process actually helps build muscle strength and your endurance over time.

While DOMS is a natural part of the process, it can be helped through proper warm-up, gradual progression of exercise intensity, and post-exercise stretching or foam rolling.

What is foam rolling?

Foam rolling, also known as self-myofascial release, is a therapeutic technique used to ease muscle tightness, soreness, and inflammation while improving flexibility and the range of motion of your joints. It is common to incorporate this into regular warm up and cool down exercises to help prevent these injuries

A foam roller is a large cylinder which is made out of dense foam. They can often come in different sizes and shapes to help target different muscle groups.

By rolling the body over the foam roller, a foam roller is perfect to target and massage out "knots" or trigger points in the muscles which can help to enhance blood flow and also speed up recovery time.

The benefits of foam rolling

Is foam rolling really one of the best ways to improve your overall athletic performance? Some say yes, as it’s a common technique that’s often used by athletes, fitness enthusiasts, and physical therapists. Foam rolling can be integrated into warm-up routines to prepare muscles for activity or into cool-down routines to aid in muscle recovery post-exercise.

Here are some of the main benefits of foam rolling:

• Reduces muscle soreness and pain
  Foam rolling helps alleviate muscle soreness by increasing blood flow to the affected areas, promoting faster recovery and reducing pain.

• Improves flexibility and range of motion
  Regular foam rolling can also help to improve your flexibility and range of motion by breaking down adhesions and scar tissue in the muscles.

• Enhances performance
  Foam rolling is key to preparing your muscles for exercise and reducing recovery time - it has been proven to enhance your overall athletic performance.

• Relieves muscle tightness and tension
  Foam rolling targets tight muscles, releasing built-up tension and knots, which can prevent injuries and improve overall muscle function.

• Promotes relaxation
  The massaging effect of foam rolling can promote relaxation and reduce stress, contributing to better mental and physical health.

How to use a foam roller?

If you really want to feel the benefits of a foam roller, it’s important that you use it correctly. Follow these steps for effective foam rolling:

1. Select a foam roller: Choose a foam roller with an appropriate density. Beginners might prefer a softer roller, while those used to foam rolling might choose a firmer one.

2. Get into the correct position: Place the foam roller on the floor and position the targeted area on top of it.

3. Apply pressure: Use your body weight to apply pressure, rolling slowly over the muscle.

4. Focus on tight spots: When you find a tender spot, pause and hold the pressure for 20-30 seconds to help release the tension.

5. Make sure to breath: Maintain steady breathing throughout the rolling process to help relax your muscles.

Foam roller exercises

To help you get started with foam rolling, we've listed some effective exercises you can include in your routine. These exercises will target all your key muscle groups and improve your overall recovery:

1. Quad Roll

a) Lie face down with the foam roller under your thighs

b) Use your forearms to support your upper body.

c) Roll from your hips to your knees, pausing on tender spots.

2. Upper Back Roll

a) Lie on your back with the foam roller under your upper back.

b) Cross your arms over your chest.

c) Roll from your upper back to mid-back, avoiding the lower back.

3. Calf roll

a) Sit with your legs extended and the foam roller under your calves

b) Support your upper body with your hands behind you.

c) Roll from your ankles to just below your knees.

4. Glute Roll

a) Sit on the foam roller with one foot crossed over the opposite knee.

b) Lean slightly to one side to target the glute muscle.

c) Roll back and forth, focusing on tight areas.

The key to success is to 'lock and roll' consistently with your foam rolling routine. Stay dedicated, and before you know it your pain will start to reduce and you can get back into working out to your full potential!

What helps sore muscles after a workout?

In addition to foam rolling, consider these tips to help sore muscles after a workout:

• Stay Hydrated: Drink plenty of water to flush out toxins and keep your muscles hydrated. It’s also worth considering nutrition for recovery!
  
  
• Stretch: Incorporate static stretching to improve flexibility and reduce muscle stiffness.
  
  
• Rest and Recover: Allow your muscles time to repair by getting adequate rest and sleep.
  
  
• Use Ice or Heat: Apply ice packs to reduce inflammation or heat packs to relax muscles.
  
  
• Massage: Professional massages can target deeper muscle layers and provide relief.