One of my favorite tools for recovery is the foam roller. If you’re looking for the same benefits as a sports massage but without the hefty cost behind it, a foam roller will do just the job. Some of us athletes just cannot afford to get a massage once or twice a week…and if you can afford it then why not save yourself a couple bucks.
I receive a treatment once a week, but in between those massages and adjustments, I roll my muscles out every single day. A foam roller is just that, a piece of foam that you roll on. It allows you to use your body weight to gently add pressure and give a self-massage. It can be slightly discomforting at first, but as the tension is released it is a lot easier to maintain just by giving your tight spots a couple minutes a day. This sort of self-massage, called myofascial release, helps make your muscles more pliable and in a way that even massages can’t do.
Advantages
- Self-Myofacial Release. Similar to a deep-tissue massage, benefits such as stretching muscles and tendons, decreasing muscle tension, breaking up trigger points, soothing tight fascia, and increasing blood flow and circulation to the soft tissues.
- Cheap! Very cost effective (around $8-$20), don’t buy the cheap white ones though that will flatten out on you within a week, buy a high density foam rollers that will last.
- Travel. Easy to travel with and massage anytime you feel. Purchase a 6″ x 12″ round foam roller
that would fit in your bag to carry with you to your competitions.
- Tempo. You can vary your own tempo of each roll. Medium speed or a vary slow speed along the entire length of the muscle.
- Scar Tissue. Eliminates scar tissue build up over time by eliminating the tension.
They’re cheap and they feel great (afterwards of course!). Regardless, rolling your muscles out is a must, if not everyday then every couple of days. You only need a few minutes a day to keep your body at its peak physical condition and also keep the pain away.
There are many many uses for foam rollers, including balance, rehabilitation, warm-ups, but those are each another post.
For now, roll away!
{ 2 comments… read them below or add one }
Hi Justyn,
Having read your blog about foam rollers, it’s great to see someone that understands myofascial release. I strongly suggest you visit http://www.tptherapy.com and http://www.smrt-core.com
You’ll be very impressed with these products that are tested and endorsed by many professional runners, triathletes, NBA, NFL, and Olympians. Cassidy Phillips’ latest products, the SMRT-CORE Grid is the PERFECT combination of the stability ball and the foam roller. Please email me if you’re interested in learning more about this innovative and effective core workout and self-massage tool! Plus, it’s eco-friendly and designed for travel. Cheers!
Funny you say that!! My brother and I use the TP Quadballer…great tool as well! Not a lot of people know about them but they are coming