Foam rollers are inexpensive, super-versatile tools that everyone should have in their arsenal. If you aren’t already using one, you’re seriously missing out! When you roll out your tired muscles with a foam roller, you won’t have to skip tomorrow’s workout because you’re too sore from today’s session.
After a tough workout, foam rolling can help speed up recovery and ease the soreness. Using a foam roller regularly can offer many of the same benefits as getting a sports massage. It helps reduce inflammation, scar tissue, and joint stress, as well as improve circulation and flexibility.
Are you confused why foam rolling is different from stretching? They’re different because stretching doesn’t have the potential to remove adhesions in your muscles. Adhesions contribute to that tight feeling and restrict your range of motion. That’s why after leg day the stairs seem like your worst enemy!
Foam Rolling For Starters
Oftentimes we think that we need at least a half-hour for rolling but experts say that spending 5 to 10 minutes before and after our workouts is ideal. Spending one to two minutes on rolling back and forth for each muscle group is usually adequate. You can use a foam roller on any part of your body, but it’s especially effective for your calf muscles, back muscles, quads, hamstrings and glutes.
Any time you find a sore spot (you’ll know when you do), you should make your best effort to stay there with the roller for about 15 seconds so the tissue has time to release. If this is your first time using a foam roller, you may feel some pain when you’re just starting out. Keep at it for a few weeks and we promise the pain will start to ease up.