Myofascial release is a technique that involves massaging of various soft tissue structures. This activity can be done with equipment assistance, such as a foam roller. Fascia, a layer of soft tissue, surrounds muscles in a way that allows the body to move together and in movement patterns. Massages can relieve pain, discomfort, and tightness in soft tissue structures!

What Does A Foam Roller Look Like?

Many different foam rollers are available in various sizes, shapes, and materials. Foam rollers come in more forms than just cylindrical ones. Their length ranges between 12 and 36 inches. Most standard foam rollers are 36 inches long and 6 inches in diameter. Beginners should opt for this length since it goes down the whole back and provides more stability than shorter rollers. More significant parts of your body like the back, quadriceps, and hamstrings respond very well to 36-inch rollers. The rollers look like this:

Benefits of Foam Rolling

A foam roller can warm up tissues, prepare the body for exercise, and aid in recovery after training. When warming up and cooling down, consider foam rolling to improve your performance. There are a few foam rolling benefits, including:

Warm Up Muscles

Heat develops by means of blood flow to muscles, tendons, and other connective tissue. As muscles and different body parts become primed for activity, the risk of injury is significantly reduced!

Increases Range of Motion

Before a workout, foam rolling provides the benefits of reducing stiffness and increasing flexibility. Blood flow increases with foam rolling, allowing muscles to better move through their entire length. With the muscle and joint moving better, you can become more efficient in your workout to control and strengthen your limb through its full available range of motion.

Reduce Pain and Muscle Soreness

It is well known that foam rolling can temporarily reduce delayed-onset muscle soreness (DOMS) after a workout. The symptoms of DOMS typically appear one to two days after an intense exercise session. As a result of foam rolling, muscle adhesions break down, and oxygenated blood flows to depleted muscles.

By massaging areas of soreness and tightness, pain can be controlled and relieved while the body recovers from the workout. Self-massage techniques like foam rolling can provide stimulus and input to the brain and provide relief from pain. By giving pressure to painful areas, the nervous system can desensitize and therefore be helpful in those experiencing chronic pain conditions.

Increases Circulation

You can increase blood flow to tissues while using a foam roller. When muscles and connective tissues require more oxygen, glucose, and other nutrients, they need more blood flow. Thus, foam rolling helps remove inflammatory waste products from the body after an injury or hard workout, flushing the tissues with nutrients, and circulating toxins.

How to Choose a Foam Roller

There are several types of foam rollers.

• • Smooth foam rollers: These are cylinder-shaped foam rollers usually constructed from dense foam. Unlike textured foam rollers, these foam rollers provide even pressure and are less intense.

• • Vibrating foam rollers: A relatively new phenomenon, vibrating foam rollers combine a massage gun with a foam roller to improve circulation, muscles relaxation, and therapeutic recovery.

• • Textured foam rollers: Those with raised bumps or ridges apply concentrated pressure to knots and tight spots with more aggressiveness. You may need to work up to this intensity!

Conclusion

To summarize, the benefits of foam rolling are vast. It can help with a good warm-up before exercise, improve range of motion, and manage pain and soreness symptoms. In addition, for those who participate in sedentary work, foam rolling can be a great way to help relieve muscle and joint tension after a long day of sitting! Choose the right foam roller to help with those annoying pre-or post-workout kinks. If you are brand new to foam rolling and would like some direction to start, be sure to speak to one of our many experienced therapists!