What is foam rolling?

The technical term for foam rolling is ‘self-myofascial release’. This basically means you are giving yourself a massage! By applying pressure to your muscles and massaging them you are helping your muscles to recover and also reduce your chances of injury.

Why use a foam roller?

Foam rollers can release tension and tightness between your muscles and your fascia (this is tissue that surrounds your muscles). This tension or tightness is usually caused by repetitive movement, such as running, weights training and other sports. Foam rolling can also help improve flexibility, decrease the risk of injury and improve your recovery.

How does foam rolling work?

Foam rolling can help remove tension or tightness in our muscles by applying pressure and smoothing them out. The foam rolling can also improve circulation to the muscles. This allows your body to remove waste products from your muscles quicker and supply nutrients to these areas more effectively

There are numerous benefits to foam rolling. Here are just some of the benefits that foam rolling can have:

• Decreased muscle tightness. Foam rolling can help smooth out areas of tightness in your muscles

• Improved flexibility and range of motion. Foam rolling regularly after a workout has been shown to increase range of motion and flexibility

• Improved recovery. Foam rolling can increase circulation to your muscles. This means that nutrients are delivered quicker and waste products are removed faster from your muscles. This speeds up recovery time

• May reduce cellulite. Regular massages can help reduce the build up of cellulite. Foam rollers can provide this regular massage and help improve circulation and reduce fluid build up in muscles. 

• Reduced risk of Injury. Foam rolling can help reduce your risk of injury as it helps improve your flexibility, reduces muscle tightness and also improves recovery

Position your body over the foam roller so that the area you want to roll is resting on the foam roller. 

• Gently apply pressure using your body weight on the area and roll back and forth over the area you are targeting. 
• For beginners, you should start off slowly and not use too much pressure. 
  
• If you find an especially painful area (trigger point) roll that area until the discomfort subsides. Focus on tight areas, and ones that you feel are quite inflexible
• Typically roll an area for 30-60 seconds, and repeat regularly until it becomes less painful to roll that area
• Use your own bodyweight, to increase or decrease the intensity of the foam rolling
  

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