Are you having trouble recovering from workouts? If you are not foam rolling regulary, this could be a missing piece in ensuring that you recover properly. First, what is a foam roller? A foam roller is a lightweight, cylindrical tube of compressed foam. It may be used for many reasons, including increasing flexibility, reducing soreness, and eliminating muscle knots. Foam rolling is a method of self-myofascial release. Below we will discuss the key benefits from foam rolling.
Foam rolling to release myofascial tissue improves recovery by increasing blood flow. Blood flow is a key factor in healing and recovery. As blood moves new building blocks (protein, aminos acids) to repair sites to enhance recovery, it helps remove the dead or damaged cells from the body. Efficient blood flow is essential in carrying harmonies that allow the body to communicate with itself and remain balanced.
Knots and tension in the muscles obstruct blood flow. Foam rolling relaxes these muscles to get rid of knots. By eliminating knots and tension the blood flow increases to sore areas, allowing the body to recover.
Just like stretching, foam rolling to release myofascial tissue relaxes the muscle to increase mobility and flexibility. This provides a wider range of motion preventing injury and overuse. This allows for athletes to train more consistently.
When the body is injured in any way, the muscle hardens and scars. Regular foam rolling is key to releasing myofascial tension and preventing injuries. Damage caused from injuries can be reversed through foam rolling.
Foam rolling regularly is one of the most simple things you can do to improve your performance. Athletes should foam roll every single day prior to any workouts. Athletes should spend 30-90 seconds rolling each muscle group for anywhere from 5-20 minutes.