Foam Rollers: Secrets Revealed
When aches and pain strike, athletes usually turn to foam rollers for relief. These are simple cylindrical tools that help release tension when pressure is applied between them and the problem areas. They also increase blood circulation, reduce scar tissues and boost flexibility. Regular use hastens recovery and prevents injuries. Recreational athletes and others who enjoy working out are using foam rollers more and more to achieve the same benefits. Physiotherapists often recommend them to their patients as well. They can work wonders when employed in relieving stiffness in and around the back and leg muscles. Foam roller exercises have been shown to alleviate the pain from ITBS (Iliotibial Band Syndrome), Achilles tendonitis, shin splints and other common injuries.
There is a wide variety of foam rollers, also called physio rollers, available on the market. Some are solid blocks of foam while others are hollow in the middle. Foam densities also vary from soft to hard and this is usually indicated by color, with white being the least dense and black being the most. There are options that are about six inches thick and twelve inches wide which are great for the legs, while choices that are as much as 36 inches long for targeting the back muscles.
Most brands require rolling with the foam on the floor and the person on top utilizing his body weight to dig deep. A few are thinner and designed to be rolled from the top using handlebars at both ends for pressure. The majority of foams are flat and smooth but new styles are coming out that have notches and grooves meant to mimic the feel of the fingers and the knuckles as they pass through the tissues. Always warm up before using a foam roller so that the muscles can easily stretch. Roll through the painful area until a sore spot is found then focus attention on this
point for a couple of seconds until the tightness fades away. Don’t be in a rush to complete the movements. Roll gently and slowly multiple times around a muscle group before moving on to the next. Be aware that stiffness in one area may be caused by problems in another place so nearby muscles should be worked on as well for best results. It would be wise to consult a doctor prior to doing any foam roller exercises, especially if there is a history of injuries and muscle weakness.
Foam Roller 