Regularly using a Foam Roller – especially a deep tissue massage roller – offers many of the same benefits as a sports massage, including reduced inflammation, scar tissue and joint stress, as well as improved circulation and improved flexibility.
Regularly rolling pre and post workout will mean you will help prepare your muscles for the workout ahead and also help with post muscle recovery.
Once you start rolling I guarantee you will wonder how you ever performed your workouts without it and really understand foam rolling benefits.
Check out the below the Top 7 Reasons why you should incorporate foam rolling into your routine today and make sure you scroll to the bottom to check out the key mistakes to avoid.
Note: We know that there are other reasons that we might have missed. Feel free to add them in the comments below
1) Prevents Injury & Helps You Recover Fast
Learning the finer points of self-myofascial release could help you train harder and look better while also reducing injury.
“If you are still of a mind that foam rollers are for everyone else, then you are missing out on one of the most effective tools at your disposal for physique-building, recovery and injury prevention. Rollers are the most popular mechanism for self-myofascial release, or SMR, and are gaining popularity among elite athletes of all walks because of the drastic and usually immediate impact it has on their performance and overall health. Here are some of the most frequently discussed aspects of SMR as it pertains to dedicated lifters.”
2) Breaks Up Scar Tissue
Breaking up scar tissue and adhesions between the skin, muscles and bones is crucial for a healthy body.
“When you foam roll, you put targeted pressure on your fascia, releasing trigger points where you’re feeling pain. The process relieves pain caused by shin splints and IT band syndrome, both of which are very common in runners, and more generally, usually clears up problems caused by tight fascia and muscles.”
3) Improves Mobility and Flexibility
Improving Mobility is a must to Train Harder.
“So you can bench press a car and deadlift a truck, but can you bend down and touch your toes or hug your knees to your chest? With so much mixed information about stretching, static v. dynamic, pre-workout v. post-workout, it’s tough to know the best way to relieve muscle tension. But there’s a simple technique that will keep your muscles sliding and gliding with ease. Taking proper care of underlying fascia is your new secret weapon to improving mobility, flexibility, and range of motion.”
4) Removes Lactic Acid to Aid Recovery
Top 9 foam rolling moves to remove lactic acid and aid recovery.
Here is an easy little foam rolling workout that you can do prior or after your main workout to help warm up and stretch those right muscles. You can do each move for anywhere from 60 seconds to 90 seconds a day. This workout is short and easy and takes 15 minutes or less!
5) Saves You Money
Less than the cost of ONE Sports massage!
Despite the very many health benefits of massage, we can’t all book regular appointments at the spa. But there’s a basic (and cheap!) tool are known to many regular runners and other athletes that just might be the next best thing. If you haven’t already, it’s time to get familiar with a foam roller.
6) Can Be Used as a Workout Tool
Ah, the humble foam roller. You’ve likely reached for the lightweight tool to relieve sore muscles after exercising, but have you ever thought to use it for the workout itself? Didn’t think so. In this exclusive Yahoo Health video, fitness expert Lauren Roxburgh demonstrates how to foam-roll your way to a tighter booty in three easy moves.
7) Not just for Fitness – For Desk Jockeys Too!
Foam Rolling can relieve the pain of working at a desk. Via.http://breakingmuscle.com/
“If you work at a desk and typically sit for extended periods of time during the day, you may be suffering from more than just a case of the afternoon yawns. Sitting can leave you feeling exhausted, sore, and unmotivated at the end of a long day at the office, but it can do much worse.”
Top 3 Key Foam Rolling Mistakes to Avoid
Check Out this Video from ATHLEANX before you start to Foam Roll to learn what mistakes to avoid…
Don’t have time to watch? Check out the Top 3 Mistakes to Avoid Below…
Link to video: https://www.youtube.com/watch?v=Bq6NcAoQDSk
1) You Roll Directly Where You Feel Pain
When we feel pain, our first inclination is to massage that spot directly. However, this might be a big mistake.
“Go indirect before direct. “If you find a spot that’s sensitive, it’s a cue to ease away from that area by a few inches. Take time and work a more localized region around areas that feel sore before using larger, sweeping motions,”
2) You Roll Too Fast
“Avoid rolling too quickly; your movements on the foam roller should be slow and concentrated. If you roll too fast, your muscles won’t have time to adapt to and manage the compression, and you’re not going to eliminate adhesions.”
3) You Spend Too Much Time on The Knots
If you place sustained pressure on one body part, you might actually hit a nerve or damage the tissue.
“We’re often told that if you feel a knot, spend time working that spot with the foam roller. However, some people will spend five to 10 minutes or more on the same area and attempt to place their entire body weight onto the foam roller. If you place sustained pressure on one body part, you might actually hit a nerve or damage the tissue, which can cause bruising..”