What does Foam Rolling do?

Regardless of your specific fitness goals, working on total body fitness is more than just your cardio or strength training routine. Foam rolling is a complementary practice, in fact, in this way to protect your physical health.

But what exactly does foam rolling do?

Foam rolling uses a compact cylinder made of foam to perform what is known as automyofascial release, or SMRwhich can help reduce inflammation and relieve pain by targeting your connective tissue.

Foam rollers may seem simple enough to use, but there are a few techniques that can maximize the physical benefits you get from them. Next, we'll take a look at how foam rolling works and how it should be done properly to help you achieve and maintain well-rounded physical health.

Foam rollers: what they are and why they are used

Whether you see them at the gym or in a physical therapy center, foam rollers are a great tool to support muscle recovery and overall wellness.

Most foam rollers look like smooth cylinders, but you can also find:

• Textured foam rollers – Rather than a smooth surface, these rollers are made with raised bumps or notches that help reach deeper levels of muscle tissue. As a result, they can feel more alive when using them. However, textured foam rollers can be especially helpful for those with excessive muscle tightness or those who enjoy a deeper massage.
• Massage balls – While these are not your typical foam rollers, they provide a similar function. Massage balls, which can be made of foam, are best for working precisely to target muscle tissue in a small area. For example, you can use them to work on the tension in your feet by standing on them or by rolling your hands on the arch of your foot.

Foam rollers are primarily used to work out muscle kinks, increase blood flow, and expand your range of motion. They are an excellent addition to fitness regimens because they support muscle recovery and improve flexibility.

Benefits of Foam Rolling

Most people who use foam rollers can likely testify to one reason for using them: "They feel good." But foam rollers offer many benefits that can help optimize your fitness routine and health. Among others:

• Pain relief – By applying pressure, foam rollers are a self-massage tool that can help compensate for tender muscles. This can be useful after a particularly hard high-intensity workout, especially if you suffer from delayed onset muscle soreness.

That said, if you suffer from active pain, foam rolling can be more uncomfortable than beneficial. If you have acute pain while using one, it is best to put it aside and come back after recovery.

• Expanding your range of motion - If you make foam rollers a regular part of your regimen, you may notice an improvement in your flexibility. That's because releasing tension can help expand your joints' range of motion, which can pay dividends for any physical activity, whether you like to lift weights, do yoga, or run.
• Injury prevention – In addition to your time at the gym, foam rollers can also benefit your everyday life: those with poor posture or body habits, or those who perform repetitive motions in the workplace, may be more likely to injure themselves. By increasing blood circulation and preparing muscles and tissues for exercise, foam rollers can help reduce your risk of injury if used properly.

relaxation – Not everyone enjoys the physical experience of foam rolling, but for some it's the closest they can get without paying for a massage. well done The pressure applied during foam rolling can engage the parasympathetic nervous system, creating feelings of relaxation and pleasure.

The uses of foam rollers mainly revolve around a technique known as automyofascial releaseor SMR. Let's take a look at what myofascial release is and what it has to offer your fitness regimen.

What is Myofascial Release?

It works on myofascial release the fasciaa kind of connective tissue that surrounds the organs and muscles of the whole body. Because fascia extends throughout the body, it is believed that working on one local area can help relieve pain in another region. Because of this, many massage therapists will work on a specific trigger point to address pain elsewhere in the body.

Myofascial release techniques like foam rolling do the same thing, targeting specific "trigger points" in the body. These are areas where muscle fibers tend to bunch up and tighten, creating painful, sticky spots known as knots. Myofascial release techniques—including foam rolling and massage—can help relax these knots, easing muscle tension and tightness.

For most people, the fascia can easily become tight or cause discomfort, even if you haven't experienced acute pain in a local area. This may be especially true if you:

• Very physically active
• An athlete
• Recovering from an injury
• Participate in normal daily movements

Self-myofascial techniques such as foam rolling can help by applying sustained pressure to targeted areas, allowing the fascia to relax, increasing blood flow and ultimately reducing pain or soreness.

How to use a foam roller

Many people start using foam rollers without knowing the various techniques to get the most out of them. Fortunately, we have some tips you can put into practice:

• Set it up – The easiest way to use a foam roller is to place it on the floor and place your body on it. For example, if you want to massage your IT band, lay your body sideways on the roller.
• Start slow and gentle – For a seemingly simple object, foam rollers can bring quite a physical sensation. If you're new to this tool, try starting slowly and gradually increasing the pressure until you find the feel that's right for you.

Tip: If the feeling is too intense, you can look for a foam roller that is a little more flexible or compact. This can help reduce the intensity of the exercise.

• Pay attention to stress areas – While moving the roller over the body, try to pass it on the tension areas for at least 20 seconds. This will give the muscles enough time to release tension and relax.
• Use your breath – When the feeling is particularly intense, taking slow, deep breaths and exhales will help you get into the moment. The more time you spend in a tension zone, the better results you will get.

Sometimes trying a foam roller at a slightly different angle can change the feel, comfort level, or amount of relief you get from the experience.

Who Should Use a Foam Roller?

For most people, using a foam roller can be a simple and inexpensive way to rejuvenate your fitness routine and sense of well-being. Particularly recommended are:

• A very active person
• Sportsmen
• People who do sedentary work
• mature adults

While foam rollers can be enjoyed by most, they may not be the ideal self-massage tool for some people. This includes:

• People who have been recently or seriously injured – If you are recovering from a serious injury, it is not recommended to use a foam roller unless specifically advised by your doctor or physiotherapist.
• Some people who are pregnant - While foam rollers can be helpful for working out wrinkles during pregnancy, they may not be safe for all trimesters. If you are pregnant, ask your doctor before using one. It is also recommended to avoid weaning calves in the third trimester, as this can lead to premature birth.
• People with certain health conditions – People with circulatory, lung or bone health problems should consult their health care provider before using a foam roller.

Some studies indicate that foam rolling may be particularly helpful for fibromyalgia sufferers, which can cause generalized and chronic pain. The condition is thought to be related to myofascial pain syndrome, and by working the fascia, many patients can find relief.

When should I use a foam roller?

Foam rollers can be used before and after workouts.

Before a workout, practice can help prepare your muscles for the routine, increasing your flexibility as you work out. After a workout, foam rolling can help boost circulation and promote the release of muscle tension.'

That's right, you can also use foam rollers when you want to relax! After a long day on your feet, or maybe an evening parked in front of the TV, it can feel dreamy to break out your roller coaster at home. Over time, post-gym foam rolling may become a favorite part of your workout regimen.

Work hard, chill hard at Chuze Fitness

From cardio group fitness classes to unique equipment, each Chuze Fitness is designed to help you achieve total body health. Whether you're training for a triathlon or just stepped on the Stairmaster, at Chuze, your routine evolves with you and our friendly staff and community are here to help you achieve your goals.

Our members range from fitness novices to athletes who just want a smoothie, sauna and babysitting while they train. No matter your membership level, you'll be greeted with top-notch equipment and passionate coaches, all at an affordable cost.

Still not sold on joining us? Try a 7 day free card and find out what it feels like to choose Chuze.

Sources:

Healthline. What are the benefits of foam rolling? https://www.healthline.com/health/foam-roller-benefits#risks

Healthline. What is delayed onset muscle soreness (DOMS) and what can you do about it?

https://www.healthline.com/health/doms

Fit very well. The ultimate guide to foam rolling. https://www.verywellfit.com/the-ultimate-guide-to-foam-rolling-8559261

Healthline. What is myofascial release and does it work?

https://www.healthline.com/health/chronic-pain/myofascial-release

Mayo Clinic. Myofascial pain syndrome. https://www.mayoclinic.org/diseases-conditions/myofascial-pain-syndrome/symptoms-causes/syc-20375444

Reviewed by:

Ani is Vice President of Fitness at Chuze Fitness and oversees the group's fitness and group training departments. He has a 25-year career in club management, personal training, group exercise and teacher training. Ani lives with her husband and son in San Diego, CA and loves hot yoga, snowboarding, and wellness.