IS FOAM ROLLING FOR YOU?



23.11.21



By Free Motion Physiotherapy





Foam rolling is a myofascial release technique which can help relieve muscle tightness, soreness, and inflammation, and increase the range of motion in your joints. It can be an effective tool to add to your warm-up or cooldown, before and after exercise.



BENEFITS OF FOAM ROLLING



- Improves workouts by warming muscles and increasing flexibility

- Reduces fatigue during a training session

- Reduces onset of DOMS (delayed onset of muscle soreness) which therefore boosts performance

- Promotes short-term increase in range of motion and when used consistently can improve muscle flexibility

- Speeds up recovery by flushing toxins from muscle bundles



How it works:



Layers of fascia act as a membrane, surrounding our muscles as well as the bundles of smaller muscle fibres. It connects and supports the muscles and allows them to slide over one another during activities.


Fascia attaches to tendons and bones to help you pull, push, squat, run, bike, or whatever it is you want to do. When we exercise however, the friction in and around our muscles can cause adhesions and trigger points within this fascia. These adhesions are worsened by injury, inactivity, disease, inflammation, or trauma.


Foam rolling can be used at home to release pain caused by these myofascial adhesions and re- establish the alignment within the tissue.





Where to focus:



Like all things exercise, consistency gets the best results. The effects of foam rolling seem to be short-lived, so rolling today won’t necessarily help you next week. Therefore, you should aim to roll before and after workouts, or just any time you’re feeling tight.


Aim to spend about 30 seconds on each spot you want to roll concentrating on the following areas:

- Gluteal muscles

- Quadriceps

- Hamstring

- Calves

- Trapezius

- Latissimus





Where to start:



Foam rolling is completely safe unless you have a muscle injury or strain. It is also advisable to stop or lighten the intensity if you feel severe pain when doing it. It is best to avoid rolling over your small joints like your knees, elbows, and ankles.


In general, follow these tips to get started:

- Start with light pressure and build up as you get used to foam rolling. You may find it uncomfortable at first if your muscles are tight. Adjust your pressure by reducing the amount of body weight you’re putting onto the roller. For example, use your arms to help support your body and take some of your body weight off the roller.

- Slowly roll tender areas for 10 seconds to start with, then for longer as it gets easier and more comfortable.

- Drink plenty of water after foam rolling to help with recover.



Contact us!



For any enquiries, please feel free to contact us.

Phone: +27(87) 702 7850

Email: info@freemotionphysio.co.za

Website: www.freemotionphysio.co.za



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