Is stretching enough? We bet that you just questioned your entire pre and post-workout routine. But it’s time to unveil that if you have been stretching to reduce muscle tightness, then you’re not doing enough.
While stretching is helpful, a foam roller would be a completely magical experience for your sore muscles, tendons, and ligaments. An intense workout session can be adrenaline-driving, but the soreness later can be gruesome. In this case, using a foam roller would generate a feeling no less than a wave of silent gratitude from your body.
Now, what exactly is a foam roller? Yes, you have pictured it right! It is a cylindrical foam that is used to massage the muscles.
This effective self-massage tool can release stress before or after workouts. Foam rolling can help reduce muscle soreness, improve circulation, release the trigger points, etc.
There are many different types of foam rollers available, so it is essential to choose one that is the right density and firmness for you.
Softer foam rollers are better for beginners or people with sensitive muscles. Harder foam rollers are better for people with more muscle tissue or for people who are looking for a deeper massage.
Let’s take a deep dive into the top 10 reasons you should incorporate a foam roller in your gym gear at all costs. And trust us, you’ll be surprised by how much of a difference it can make.
Reasons to Use A Foam Roller
Here are 10 reasons why you should consider incorporating foam roller exercises in your routine.
1. Improves Your Flexibility
Foam rolling can help improve your flexibility by lengthening your muscles and breaking up adhesions. When you roll out your muscles, you are essentially giving yourself a deep tissue massage, which can assist in losing up your muscles and improve your range of motion.
2. Relieves Muscle Soreness
A soft foam roller can be an exceptional way to relieve stress from your muscles after an intense workout session.
Foam rolling can help relieve muscle soreness by breaking up the lactic acid that builds up in your muscles after a workout. Lactic acid causes that burning feeling in your muscles after an intense workout, and foam rolling can help release it.
3. Improves Blood Circulation
Foam rolling can help improve circulation by flushing out the toxins that build up in your muscles after a workout. When you foam roll, you are essentially giving yourself a deep tissue massage, which can help to loosen up your muscles and improve blood flow to the area.
4. Releases Trigger Points
Foam rollers are an terrific way to release trigger points in your muscles. By rolling out these tight spots, you can break up the knots that cause pain and discomfort all over! It’s a quick fix to massage away any tension.
5. Lowers the Risk of Injuries
Foam rolling is an understated but powerful way to prevent injuries by keeping your muscles loose and relaxed. If you foam roll before a workout, it can help warm up the muscle groups that will be used in exercise as well as prepare them for work!
Foam rolling can also help to relieve pain by breaking up adhesions in your muscles. Adhesions are areas where your muscle fibers have become stuck together. This can cause pain and limit your range of motion. Breaking up adhesions with a foam roller can help to reduce pain and improve the range of motion.
6. Warms Up Your Muscles Before a Workout.
Foam rolling is a great way to warm up your muscles before a workout because it can help to loosen them up and increase blood flow to the area. Foam rolling can also help you avoid injuries by warming up your muscles before they are subjected to the stress of exercise.
7. Improves Posture
Foam rolling can also help improve your posture by lengthening your muscles and breaking up adhesions. When you foam roll, you are essentially giving yourself a deep tissue massage, which can help to loosen up your muscle knots and improve your posture.
So, using a foam roller can be one of the wisest decisions you will make during your fitness journey.
8. Prepares You Mentally for a Workout
If you have been working out for quite some time, you are probably aware of the importance of breathing throughout your workout. Well, a foam roller polishes that by generating a breathing pattern.
Foam rolling mentally prepares you for a workout by helping you focus on your breath and the movement of your body. Yoga foam rollers can also be used as a form of meditation, and it can help pacify your mind and prepare you for the upcoming workout.
9. Great Way to Cool Down Post Workout
Foam rolling is also an exceptional way to cool down after a workout because it can succor to flush out the toxins that build up in your muscles after a workout. Foam rolling can also help relieve muscle soreness by breaking up the lactic acid that builds up in your muscles after a workout.
10. Enhanced Range of Motion
The foam roller is a great tool to help improve your range of motion. By rolling back and forth on the yoga foam roller, you can help loosen up tight muscles and improve your flexibility.
The foam roller can also help increase blood flow to the muscles, which can aid in recovery after a workout. By using the foam roller on a regular basis, you can help keep your muscles loose and improve your range of motion.
Tips to Use a Foam Roller
1. Start with your back. Lie on the foam roller with it perpendicular to your spine. Get rid of knots in your back with trigger point release. Find a knot in your back and place the foam roller on top of it. Apply as much pressure as you can tolerate and hold for 30 seconds to 1 minute. Repeat 3-5 times or until the knot has been released.
2. Roll each side of your Iliotibial (IT) band. The IT band is a long strip of connective tissue that runs along the outside of your thigh; from your hip to your knee. To massage this area, lie on your side with the foam roller under your upper thigh. Use your other leg to help you roll up and down the IT band.
3. Work on your calves. Take a foam roller in front of you, sit down and place your calf muscle on top of it. Use both hands to roll the foam roller slowly up and down your calf. You can do this with one leg at a time as well.
4. Loosen up your chest muscles. Set the foam roller on the floor and lie on top of it so that it’s perpendicular to your body. Keep your hands at the back of you head or crossed in front of your chest and slowly roll back and forth
5. Massage your hamstrings. Lie facing down on the foam roller with it placed under the middle of your thigh. Use both legs to help you roll up and down the back of your thighs.
6. Roll out your quads. Lie face down on the ground and place the foam roller under your thighs. Use your hands and feet to help you roll the foam roller up and down your quads.
Foam rolling is an excellent way to improve your flexibility, range of motion, and circulation. It can also help relieve muscle soreness and tension.
When used correctly, the foam roller can be a great tool to help you stay healthy and fit. Use the tips above to get the most out of your foam rolling experience
So, there you have it, the top 10 reasons why you should be foam rolling! If you’re not already foam rolling, we highly recommend that you start incorporating it into your fitness routine. Trust us; you won’t regret it!