Introduction to foam rollers

What is a foam roller?

A foam roller is a tool used for self myofascial release (SMR), and can help with muscle tightness, soreness, inflammation, and increasing joint range of motion.

 

How is it used? 

Foam rollers are most commonly used to relieve pain and soreness in the back. It is fairly simple to use, although if you are a beginner, it is best to seek guidance from an experienced individual. The user must simply lie on top of the roller, and move up and down so that the surface of the roller runs across the affected areas and provides relief (sometimes in the form of pain).

 

Who can use a foam roller?

Foam rollers are safe to use by anyone and everyone, although the firmness of the roller should be something to consider. Foam rollers come in varying firmness, which essentially is how dense the foam is. More experienced individuals and those with high muscle definition and mass may prefer a harder roller as compared to a beginner or an elderly person.

 

The unique Soulflex Camouflage design foam roller

Benefits of using a foam roller

There are a number of benefits of using a foam roller. The best thing about it is that it can be used at home or in the gym, and is an effective tool for recovery no matter what activity you do - weightlifting, bodyweight training, strength training, yoga, or cardio.

It reduces muscle pain

Foam rolling can reduce delayed onset muscle soreness (DOMS) in individuals. A study conducted in 2015 saw that there was a reduction in DOMS among physically active individuals who rolled for 20 minutes everyday after exercise.

 

It improves blood circulation 

Foam rolling increases blood circulation, as it has a similar effect like that of a massage. Improved blood circulation is advantageous as blood carries oxygen and other essential nutrients that our muscles and tissues require to recover. 

 

It helps you relax

Foam rolling can not only have a positive effect on your muscles, but also on your mind. This massage simulating technique, by reducing pain in your muscles, also has a psychologically calming effect as your mind can be more at ease when your body is rid of its pain.

 

It helps increase range of motion

When you foam roll, the parasympathetic nervous system responds by sending signals back to the muscles or tissues to relax. Once relaxed, the fibers in your muscles and tissues shift from a contracted state to an elongated state, which helps in increasing range of motion.