Why You Should Add Foam Rolling to the End of Your Workouts

Why You Should Add Foam Rolling to the End of Your Workouts

In an alternative universe, a masseuse would magically appear each time you felt pain to massage it all right out of you. While our universe doesn’t offer that – yet – our world is filled with handy tools and gadgets to relieve us of pain. Before you proceed to purchase all this equipment, we would like to introduce you to foam rolling. Believe it or not, it is all you’re going to need to ease your pain.

Much like stretching, foam rolling can help you avoid injuries, boost your blood flow, lower soft-tissue density and loosen your muscles. Also, it helps with flexibility which can be good before and after workouts.

It can enhance range of motion as well. Sports such as running, swimming, cycling, golf and tennis involve repetitive movement done by the athlete which shortens and tightens muscles and the fascia surrounding them. Kneading the fascia and muscle with a foam roller reduces pressure from the hip and knee, which lowers injury risks and allows more movement freedom.

Why One Should Foam Roll

If you want to perform better at your workouts, rolling before an exercise session can be great. It’ll increase your mobility and help with warm up so you can give your best at training. However, if you want to roll to avoid body soreness, doing it after exercising will be beneficial. Bonus points if you do both. Nevertheless, it’ll always help you avoid muscle injury if you do it regularly.

Rolling can also help counter the detrimental effects of spending a majority of the day in front of a screen. A lot of recreational athletes of mine work via computers, and this makes their backs slouch and their back and shoulders tight. The chest stretches out if you lie back on a roller and there is increased mobility in the mid back.

Where to Find Foam Rollers

You should be able to locate rollers in the stretching space of a gym. If you’re looking to own one, try choosing a longer roller (36 inches or so) so it’s adequate for your whole back. Rollers that have vibrating options or ridges are even better, but you don’t have to spend more pounds, as you’ll receive all of the benefits from a basic version too.

Are you a foam rolling newbie? First thing to know is don’t go for anything that might hurt or is too extreme. The principles applied  are a lot like stretching — and going too hard might worsen things.

Start with the completion of 30-60 seconds of foam rolling for each muscle. Roll slowly and try to focus on tender spots. You may be able to physically feel softening and releasing knots. In total, 10 minutes is the time you’ll probably spend on a roller. If you’re able to manage, doing an additional 30-60 seconds set on the roller can be even better.

If you’re not sure where to start still, see if your gym offers foam rolling classes. Such classes are becoming more and more common, and you’ll obtain hands-on experience of doing it from someone who’s skilled. If one-on-one attention is what you’re looking for, finding a personal trainer at your gym may be helpful. They’ll likely tell you some basics without a problem.