Foam rolling tight muscles is one of those hurts so good kind of discomforts which I try to do at least 2-3 times a week as part of my recovery routine. It is meant to mimic and provide some of the same benefits of a deep tissue massage without having to take a trip to the massage therapist. Foam rolling is primarily used to loosen muscles and relieve muscle tension. As you roll over tender spots, it could feel uncomfortable, but foam rolling correctly and frequently can improve blood flow, range of motion, and more.
What Is Foam Rolling?
Foam rolling is a type of self-myofascial release (SMR), which is essentially self-massage of the fibrous connective tissue (fascia) beneath the skin that surrounds the muscles. As you roll parts of your body across a foam roller, the pressure of your weight stretches and massages your muscles, which helps relieve tension or tightness.
Benefits Of Foam Rolling?
Foam rolling can be a useful manual therapy tool for warming up muscles and joints, getting the body ready for exercise, and speeding up the healing process after exercise. As such, consider adding foam rolling into your warm-up and cool-down routines. Here are 3 benefits of foam rolling:
Foam rolling can provide your muscles the stimulus they need to relax, thus reducing discomfort if it is brought on by stiffness. Research has shown that regular foam rolling for fibromyalgia patients reported reduced back pain severity as well as chronic generalised pain.
2) Reduce Muscle Soreness
According to research, foam rolling helps lessen the intensity of delayed-onset muscle soreness (DOMS), the achy pain that can creep up 24-48 hours after intense exercise. Foam rolling improves the circulation of oxygenated blood to exhausted muscles after exercise and assists in preventing muscular soreness. In this way, foam rolling can reduce inflammation and soreness in and around muscles and joints.
3) Reduced Risk of Injury
Your risk of injury increases when your muscles are tight when you're exercising or performing daily activities. According to studies, the hamstrings, quadriceps, and calves are three of the most often injured muscles, and some mobilization techniques may make a noticeable difference in prevention or management.
Foam rolling is a basic (and relatively cheap) tool that just might be the next best thing to a massage.