If you hadn’t guessed from its name or the picture above, a foam roller is simply a cylindrical piece of hard-celled foam. An hour of soft tissue massage therapy can cost you upwards of $50, but a foam roller is much more affordable and can be used everyday.
Stretching before and after a workout is very important, but no matter how much you stretch, you probably aren’t massaging out all the tight knots in your muscles. The foam roller is versatile; you can use it for almost every part of your body. For those who have sore backs and shoulders, foam rolling can get out the kinks. For runners, it can be especially helpful for the legs. Common problems in runners are shin splints and IT (iliotibial) band pain. Rolling the foam roller under the calf muscles can help to loosen those muscles and prevent shin splints. For the IT (iliotibial) bands, the band that runs on the outside of the leg from the hip to just below the knee, will find that the foam roller works wonders and will help keep your muscles refreshed for more frequent runs. Besides what’s been mentioned, there are a myriad of other uses for the foam roller.
Regular use of a foam roller can have the following benefits, and much more:
Prevent common injuries: Exercise-related injuries often arise from the muscles being too tight. By keeping a regular routine of foam rolling, you ensure that tight muscles do not become trigger points for injury. Foam rolling before exercise can help decrease the likelihood of injury during exercise, and post-workout foam rolling can help loosen up the muscles you used, and help you recover faster for your next workout.
Helps ease stress: If your muscles are wound up, using a foam roller can help get rid of the built-up tension. Even if there aren’t specific muscle groups that you want to target with the roller, an all-over body routine can help you relax. This is incredibly useful for those who’ve been sitting at a desk for a long period of time.
Maintains flexibility: Stretching before and after workouts will help maintain flexibility, but not as well as a foam roller will. Using a foam roller regularly can help improve your joints’ range of motion.
Reduces soreness and cramps: The foam roller helps to reduce lactic acid build-up in the muscles which otherwise causes soreness and cramps.
Most gyms will be equipped with a range of different foam rollers, and you can purchase one online or in most sports stores. It may hurt a little upon starting out, but will feel like a comfortable massage once you get used to it.
Try some exercises to start yourself off! Here are some for: the legs, hip-flexors, and arms.
If you still aren’t convinced, here’s my personal testimonial: Of all the times I went to physical therapy for knee pain, and after all my experiences with shin splints, the foam roller is the only thing to which I owe my ability to run without pain.
