You may have noticed people at your gym rolling around little blue foam rollers and wondered what they were. Simply put, they’re the best thing since sliced bread (almost)!
What is Foam Rolling
Foam rolling (also known as self-myofascial release) is a form of self-massage for targeting tight muscles. Comparable to getting a good massage, foam rolling helps relax muscles by focusing on the trigger points that cause muscles to tighten up. There are plenty of benefits of stretching and combined with foam rolling, you can do a lot to improve your recovery, increase blood flow, and prevent injuries.
Different Types of Foam Rollers
The typical foam roller is about 25cm in diametre and between 60 and 90 centimetres long. There are other types of foam rollers that have additional studs, are smaller or harder. Each of these types offer a different level of muscle penetration but when you’re first starting out with foam rolling, the standard foam rollers are fine.
When people first start foam rolling, they’re often surprised and just how much it hurts — this is quite normal! You want to start off lightly and work your way up gradually as your muscles loosen up
How Does Foam Rolling Work
A decent foam rolling session shouldn’t take longer than 15 minutes but you may adjust this over time as you learn which muscles need more work. Using a variety of positions to target different muscle groups, you’ll use your body weight to roll your muscle across the foam roller. The focal point on the foam roller will allow you to massage the troublesome spots of your muscles.
Want to learn more?
Foam rolling is quite simple to learn, but it can be intimidating and confusing when you first start doing it. Bailey’s Bodies is running a PNF Stretching & Foam Rolling seminar. We’ll be focusing on teaching our members how to improve their performance, reduce their recovery times and decrease their chances of injury.
Make sure you sign-up to reserve your spot because places are filling up very quickly.