Do you experience tight or sore muscles after an exercise session, or after a long day of sitting at your desk? You might want to start foam rolling!
A foam roller is a long foam cylinder that you can roll on top of to help reduce muscle tightness.
Benefits of Foam Rolling
Foam rolling can help to reduce muscle tension and pain, which in turn helps to improve flexibility and joint mobility.
This can be beneficial for people who spend long hours sitting at the computer and people who suffer from muscle pain and fatigue as a result of fibromyalgia. It can also benefit those who have a regular exercise routine, or are wanting to start one, as it reduces muscle soreness after exercising, and can help improve the way you move during your workout.
When Should I Foam Roll?
You can foam roll before you exercise as a warm up, and to reduce any muscle tightness or soreness, to help you perform better in your workout. You can also foam roll after exercise to cool down, and to reduce the delayed muscle soreness that you may feel over the following days.
Foam rolling can also be done during the day if your muscles are feeling tight or sore during work, or at the end of the day to reduce muscle tension that may have built up through the day.
When foam rolling, start with light pressure, then slowly increase the pressure as it feels less tender. When you feel a particularly tender or tight spot, hold the foam roller on this spot for about 30-60 seconds or until you feel the muscle release.
What Muscles Should I Foam Roll?
This really depends on the individual, and where you experience stiffness or pain.
Below are some video demonstrations of some muscles that you can foam roll
Types of Foam Rollers
There are different types of foam rollers available. We recommend that you start with a smooth foam roller, however there are foam rollers available with bumps on the surface for added pressure.
Speak to your Osteopath or massage therapist for more advice about which foam roller would suit you best, and what muscles you should foam roll. You can make an appointment online, or by giving us a call on 9363 4100.