Everybody loves a good massage – especially a deep tissue after an intense workout. But what if you can’t afford to fork out for regular pampering? Your prayers could be answered with a simple foam roller. It’s a DIY alternative to an expensive massage, and if you know your technique, it can be just as effective.

What is it?

‘Foam rolling’ is basically a form of self-massage done with… you guessed it, a foam roller. If you want to get really technical, the proper name for this technique is ‘Self-myofascial release’. Tight muscles? Knots? Overactive Muscles? Foam rolling is your answer.  Rollers come in many different sizes and densities – if you’re a beginner, you should start with a softer roller and work your way up.

When do I use it?

So, how do you reap the foam rolling benefits? There are lots of situations you can use a foam roller in. The most obvious is to aid in recovery post-workout – just like a deep tissue massage. A foam roller is also great for warming up and cooling down before and after a workout, and you can even use one during your workout as a prop.  A foam roller is the perfect all-rounder in your fitness regime!

What does it do?

If you’re using a foam roller post-workout, it can relax tight muscles and work out knots – think of it like the roller replacing a masseuse’s hands during a massage. Before a workout, the roller can be used to warm up the muscles and get your blood flowing to prevent injury. And afterwards? A foam roller helps your muscles drain lactic acid that has collected in your muscles (no more cramps!) It can even help to break up scar tissue and improve your flexibility – so it’s a win-win! The only seemingly bad thing about foam rolling is that it can be painful, just like a tissue massage. No pain, no gain – right?

Any tips?

  • You can foam roll pretty much anywhere, but the most common areas are the hips, hamstrings, calves, lower back and glutes.
  • To avoid making knots worse, don’t spend too long going over them – try rolling in the general area of the pain and sweep over the knots as you go.
  • Make sure you don’t roll too fast, or you won’t feel the benefits. Rolling quickly over the area doesn’t give the foam roller any time to work it’s magic!
  • Foam rollers also work as a preventative measure – try using it on parts of your body that are prone to pain and knots.

By all accounts, a foam roller is the cream of the crop when it comes to warming up and cooling down – it even has a few other tricks up its sleeve. Will you be heading out to buy one, or is the thought of someone else doing the massaging more appealing?

3 thoughts on “Foam Rolling – Friend or Fad?

  1. Walaa says:

    Can u provide a trusted link including right technique of using foam roller upper and lower body

  2. Fitmoteam says:

    Hey Walaa. Sure can. Unfortunately, we have not written our own guide (yet!) but check out this guide to foam rolling from breakingmuscle.com: http://breakingmuscle.com/mobility-recovery/what-is-a-foam-roller-how-do-i-use-it-and-why-does-it-hurt?page=0,0

  3. Miyoko Imes says:

    This is such a great post, and was thinking much the same myself. It’s certainly an opinion I agree with.

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