At Sci-Fit Nutrition in Columbia, South Carolina, we try to keep you abreast of everything that has to do with fitness. One of the latest introductions to the world of fitness is the foam roller. Foam rollers are used to self-massage and can benefit your fitness. Normally they’re long and cylindrical, but can have varying textures. Some are smooth, while others have foam projectiles. They help release trigger points and can speed the recovery of muscles by rolling and relaxing tight muscle areas known as trigger points. The process is called a self-myofascial release (SMR) technique.
Increase circulation, reduce inflammation and improve your range of motion with a foam roller.
Foam rolling is like getting a massage, which also helps relax sore muscles, while reducing inflammation. Studies show that it can reduce the potential for DOMS—delayed onset muscle soreness—when used for twenty minutes right after exercise. Since it breaks up tight areas, it helped increase range of motion, particularly when combined with static stretching. The best results were found when foam rolling and static stretching were used after every workout.
If you suffer from back pain, foam rolling may help.
It’s not hard to imagine how foam rolling helps, after all, it’s a way to self-massage and a good massage helps relieve back pain. There is one problem and that’s getting into the right position to benefit from foam rolling. It’s sometimes awkward, so taking it easy is important to prevent further injury or strain. For back pain, particularly lower back pain, keeping it in-line with the spine. If you use it horizontally or at a 90 degree to the spine, it can cause arching, which can strain the back.
Fibromyalgia can have painful symptoms and foam rolling can help.
Even if you don’t workout, foam rolling can be beneficial. Finding pain relief that doesn’t involve drugs or have side effects is important for people in chronic pain, like those who suffer from fibromyalgia. Pain can cause exhaustion, depression and stiffness that debilitates the person who has it. One small study of 66 adults who had fibromyalgia used foam rollers for 20 weeks and not only did they find they had less intense pain, they were less fatigued, less depressed, less stiff and had an increased range of motion compared to those that didn’t.
- Temporarily hide the appearance of cellulite with foam rolling. Fat poking through the fascia causes the lumpy look. Relaxing the tight fascia can help make the cellulite less noticeable, at least temporarily.
- If you have back pain and don’t have a foam roller, consider using a tennis ball. You can put it under your back and roll until you feel it hits the tight spots, which helps break up the knots.
- Foam rolling is generally considered safe to do if you experience muscle tightness or regularly exercise. But avoid foam rolling if you have a serious injury such as a muscle tear or break, unless your doctor or a physical therapist has cleared you first.
- Use foam rolling for large areas, like the back, calves and quads. Avoid joints like the elbows, knees and ankles, as it can cause damage or hyperextension. While foam rolling is safe for most people, talk to your doctor first if you’re pregnant or have a serious injury like a torn muscle.
For more information, contact us today at Sci-Fit Nutrition