Foam rolling, what is it and what are the benefits? Foam rolling is a part of many home exercise programs. Have you ever wondered why?
What is foam rolling?
Foam rolling is a self-myofascial release. It can help relieve muscle tightness, soreness inflammation and help to increase joint range of motion. It is an effective activity within a warmup and a cooldown or just on its own.
Easing muscle pain: recent studies have shown evidence that rolling on a foam roller post-exercise helped to reduce delayed onset muscle soreness (DOMS). The same study showed that the participants that used the foam roller performed the exercises better! Win, win.
Recent studies have shown that participants who rolled for 20 weeks reported less stiffness and muscle pain and an increase in mood and joint range of motion. How good is that?
Is foam rolling safe?
Yes. Avoid foam rolling if you have a muscle tear, and avoid rolling over joints such as your knees, elbows, and ankles; this could cause hyperextension and damage to the area. Use the foam roller on your hamstrings and calves separately, avoiding the knee area etc.
How to use the foam roller
Begin with light pressure and build up as you get more comfortable.
Slowly roll tender areas for 10 seconds to start, then work up to 30-60 seconds.
Drink plenty of water to aid with recovery.
Follow your plan from your Podiatrist or Physiotherapist to get the best outcome.