Foam rolling can be a great diy massage tool to use pre and post workout. (Self-myofacial release).
Benefits:
Pre workout (warm up):
- reduce injury
- loosen connective tissue
- reduce pain
- improve range of motion
- lengthen the muscles, improving flexibility
- maximise effectiveness of stretching
Post workout (recovery):
- reduce muscle soreness
- improve the circulation of oxygen and nutrient rich blood
- help move toxins away
- ease out muscle knots
- maximise effectiveness of stretching
Things to remember
- When foam rolling you need to focus on how much pressure you are applying, making sure it isn’t excessive and that the technique you’re using is the most efficient.
- Pressure should be within your bodies pain threshold, feeling it but not excruciatingly painful. Start light and increase gradually, listening to your body!
- Only foam roll the meaty muscle parts, not your tendons, joints or lower back
- Don't over roll it - 30 sec in one area - inexperience people: up to 3 times a week, experienced: up to 3 times a day
- Engage your core, mind the rest of your posture & be purposeful in your movement, pressure and pace
- Support yourself with at least 3 points of contact on the ground (the roller/ball being one point)
- Don't foam roll over an active injury as this can increase inflammation
- The location of your pain, might not be the source of your pain. Try and work on the surrounding muscles as well.
- Active rolling: position muscle over the roller and roll in one direction towards your core, 5 times, applying pressure with your body weight, take a break and repeat
- Pressure point rolling: align the muscle over the roller or ball and apply pressure to the area holding it there about 30sec or until you can feel the knot release
Talking to a PT, physio or injury/rehab specialist can help with this as well.
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