There are some days when you feel sore after an intense workout session. Even after a long run, you do not feel fine due to aches and pain in the muscles. Physical activities like training, running and even bad posture can cause your muscles and their surrounding fibers to become tighter and swollen, which causes strain and sometimes pain in your body. For the purpose of reducing mild muscle tension and pain within your own body, foam rollers come in handy. So, now the real question is what is Foam Rolling?
Foam Rollers are a self-massage tool literally made up of a roll of foam that helps you reduce the muscle tension in your body. Foam rolling is a self-myofascial technique which is also called “poor man’s massage” as it is a cheaper alternative to a trip to the massage therapists. It allows you to apply deep pressure to certain points of the body to release tightness and muscular tension similar to the deep tissue massage. As per the studies, rolling the muscles on a foam roller produces friction between the roller and the muscle involved and generates heat in it. This causes the tissue to become more gel-like and, thus, more flexible. There are many other health benefits of incorporating foam rolling into your workout routine.
Benefits of Foam Rolling
The idea behind foam rolling exercises is to apply direct and extensively high mechanical loads to muscles and tissues to stretch and massage the underlying tissues.
It helps to loosen the fascia within your body
Fascia is a strip of connective tissue investing and connecting internal organs together. Foam rolling helps to stretch the muscles and also digs down into those hard to reach areas breaking up scar tissue. This soothes the fascia by stimulating those muscles and strengthens them. It helps you relax and recover from strained muscles fast and lets your body prepare for the next session.
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Reduces exercise-related soreness
Delayed onset muscle soreness (DOMS) is a common issue for many whether you are a seasoned athlete or just a beginner. After an intense workout, the stiffness and pain in your muscles that prolongs up to 24–48 hours is known as DOMS. Foam rolling can considerably reduce the risks of soreness that can make you avoid the next workout session. According to the studies, myofascial release can lower cortisol, the stress hormone that should be at its minimum best after a strenuous workout session.
It increases blood circulation
The primary objective of the massage is to improve the blood circulation in the arteries, veins, and capillaries in the body. While foam rolling, you apply the pressure and the blood is pushed through various parts of the body. With the improved blood circulation, the body parts receive more oxygen, creating a rejuvenating effect and help to reduce the stiffness and soreness in the muscles.
Prevents major injuries
It helps with the loosening of the fatigued muscles and improves blood circulation. Better circulation means a better range of motion and more effective body movements. Myofascial release from foam rolling reduces the chance of injury by making the body movements smooth.
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Decrease the recovery time
Foam rolling draws blood to the affected area as discussed earlier and consequently, reduces the recovery time. After the workout, the muscles become sore due to the build-up of waste products such as lactic acid that causes strains, cramps and sore muscles. Increased blood flow washes the acid away and makes the muscles recover faster.
When your muscles are loosened due to foam rolling it increases their elasticity. It is an effective way to increase your range of motion by breaking up the stiff areas, enabling the muscle to stretch much farther and with more ease. It also improves balance, joint stability, and allows for greater muscle power during exercise. The more flexible your muscles are the more power and strength they will get. With the help of proper training, you will be able to enhance your performance.
Saves you money
Foam rolling is as effective as a deep tissue massage; therefore, it helps save a lot of money, being a much cheaper tool to get the massage. Going for frequent massages to the massage parlor can be really hard on your pockets. Foam rollers are really cheap and just a one-time investment to get rid of strained muscles.
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