Foam Rolling

Foam Rolling: Five Main Benefits

In the last several years the use of foam rollers has increased dramatically in the exercising community and the benefits of foam rolling—also called self-myofascial release (SMR)—have become better understood. While there are many benefits of foam rolling, five main benefits are listed here.

1. It’s cheap.

Who wouldn’t love to receive a massage before and after every workout? Well, you can! While foam rolling does not replace the benefits of a hands-on, manual massage from a therapist, it certainly allows us to receive many of the benefits for free (after the initial purchase of a roller). Foam rollers, often called “the poor man’s massage,” come in many colors, and average between $10-$40. You could even make your own with a piece of piping and part of an old yoga mat! In order to find the perfect foam roller for you, ask your doctor what type of foam roller would be best for your specific purposes or research helpful reviews of various brands. [Stay tuned for our own post about foam roller reviews!]

2. Faster recovery, faster results.

Why does it often hurt to use foam rollers, and yet you feel so much better when you do? Foam rolling imitates similar hand movements that massage therapists utilize to restore mobility to tight tissues and muscles. During exercise routines, our bodies build up levels of lactic acid if the exercises are strenuous. This is due to the lack of oxygen in our muscles. As our body switches from aerobic exercise to anaerobic exercise and makes itself apparent by a burning sensation in our muscles. The foam roller helps increase blood circulation by flushing out lactic acid and pooled blood. It also allows nutrients and oxygen to re-enter and begin the repairing and healing process. With foam rolling you can enjoy faster recovery with less soreness. You can increase training sessions, as you are able to get back to the gym sooner!

3. An excellent warm-up, and cool-down exercise!

Foam Rolling can be beneficial throughout your workout. When performing your warm-up routine, using a foam roller before stretching or performing any light cardio can improve blood circulation. Doing so allows the muscles to become warmer, as well as decrease tension within muscles. As mentioned above, foam rolling can aid in the re–entry of oxygen and nutrients. This allows you to recover faster from your work out and decrease subsequent muscle soreness.

4. Breaks up scar tissue and decreases risk of injury.

Foam rolling can help break up adhesions and scar tissue in joints and between muscles, bones, and skin. This is important for a healthy, functional body, and relieve pain. Furthermore, it can also decrease risk of potential injuries caused by scar tissue or adhesions. By decreasing these adhesions the muscle and fascia can glide more smoothly. Consequently, this decreases pain and lack of range of motion (ROM).

5. Increased mobility and flexibility.

Lastly, while some of us enjoy jogging or rock climbing, and others enjoy weight lifting or boxing. How can we all increase our mobility and flexibility with foam rolling? As described in our last article on the importance of thoracic mobility, many of us, due to our posture, jobs, or exercise habits, do not have sufficient mobility and flexibility. Foam rollers are an excellent aid in stretching out sore muscles from workouts and the normal stresses of daily life.

Still hungry for more? Follow us on Facebook or Instagram. Better yet, come into one of our clinics to learn even more!