Facts about Foam Rolling
What appears to be the new trending in the health and fitness industry is an additional instrument called foam rollers or foam rolling sports massagers. 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. The ability to sit, squat, jump, run, and other functional activities are made possible by the support of these connective tissues. 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. So a distorted fascia causes pain, tightness, and discomfort. 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. By applying pressure to specific trigger points on your body, you are enabling your muscles to recover or return to it to its normal function. This means an elastic muscle and a muscle that is ready to perform at a moment’s notice.
A common example of a trigger point is the point of pain that you will feel while foam rolling. It is an uncomfortable but bearable pain. When done it would make you feel better. The best foam roller to use here are the triggerpoint foam roller or the triggerpoint grid foam roller.
Stretching alone could not reestablish proper movement patterns and pain free movements, but with deep tissue massage, the tightness is the muscles are released despite it being an uncomfortable and painful process. This is the reason why the best foam rollers have thrived on the mass market. Breaking up muscle knots can help regain normal blood flow and function and can only be achieved with the help of the best foam roller or muscle roller sticks.
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. While rolling slowly, no more than one inch per second, try to find the area that are tight or painful then pause for several seconds while making every attempt 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.