Use a foam roller to relieve sore muscles
Delayed onset muscle soreness, or ‘muscle fever’, is the uncomfortable feeling in the muscles you get after your workout (for more information on how to prevent it, click HERE). It turns out that foam rolling is among the most effective methods to ease sore muscles. Self-massage with a foam roller helps reduce inflammation and increase blood flow into muscle tissue, which speeds up muscle recovery.
Foam rolling or stretching?
Rolling can also improve your athletic performance. In fact, static stretching may not always be the most effective way to increase joint range of motion which contributes to muscle performance during workouts. A 2015 study compared the effects of self-massage with a foam roller and static stretching on the range of motion in the ankle joint. The study found that both foam rolling and stretching improved the range of ankle motion, but the effects of the foam roller were much more pronounced. Because of its properties, foam rolling reduces the risk of sprains or strains and provides an effective tool during recovery after injury. Of course, this does not mean that you should give up stretching in favor of foam rolling altogether. The best solution to support your training routine is to combine both options.
Check out 12 Stretching Exercises to Prevent Injury.
How often should you do foam rolling?
The frequency and duration of roller massage may vary depending on your goals and needs. To reap the maximum benefits of foam rolling, self-massage sessions should last 10 to 20 minutes and take place 2 to 3 times a week. However, you can also use your foam roller on an ad hoc basis to relieve muscle tightness or pain, for example back pain caused by sitting at your desk for hours on end.
What type of roller is best?
Standard smooth foam rollers are the most popular type. They’re also the most versatile, coming in various lengths and diameters. They’re suitable for most types of foam rolling exercises.
Textured foam rollers (for example with nubs) provide an even deeper tissue massage and improve blood flow. Despite producing a more intense sensation on the skin, they don’t carry markedly greater benefits compared to the regular smooth rollers.
Massage balls are a very good option for targeted massage, to ease ‘knots’ or ‘trigger points’. They work well when you want to relax a particular muscle (for example the piriformis muscle in your buttock) or relieve tension in small areas of the body, where a large foam roller would not be precise enough (such as the foot).
Another commercially available option is the duoball – a massage ball perfect for massaging the paraspinal muscles. You can use the duoball for massaging your upper back and lumbar area.
In addition to body muscle rolling, you can also massage the muscles of the face to get rid of puffiness and firm up the skin, and thus prevent the formation of wrinkles (for more information, read the article Face Yoga – 4 Exercises to Eliminate Mimic Wrinkles).
Selected muscle roller exercises
Focus on the body areas which feel particularly tense or tight. Use slow controlled movements, applying deep pressure. Start your rolling session within the lower body. Use the roller to massage your calves, front and back of your thighs, and glutes (devote 1–2 minutes to each muscle group).
- Roller exercises for your calves: Sit down on the floor with your legs stretched out in front of you and the foam roller placed under your calves. Use your hands to lift your hips off the floor and slowly roll the roller up and down your calves. To increase the pressure, you may cross one leg over the other.
- Roller exercises for your front thighs: Lie down on your stomach with the foam roller under your thigh. Place your forearms on the floor to support your upper body. Then lift your hips up. Slowly roll the roller up and down the thigh.
- Roller exercises for your buttocks: Sit on the roller with your hands behind you, knees bent, and feet flat on the floor. Cross your left ankle over your right knee and shift your weight to the left buttock. Slowly roll the roller up and down your left buttock.
Gradually move on to the upper body. Massage your loin area, upper back, chest, and shoulders (devote 30 seconds to 1 minute to each muscle group).
- Roller exercises for your loin area: Lie down on your back with the foam roller placed under your lower back (feet flat on the floor, knees bent). Lift your hips and – using your hands and feet – slowly move the roller up and down your lower back.
- Roller exercises for your upper back: Lie down on your back with the foam roller placed just below your shoulder blades (feet flat on the floor, knees bent). Lean back on the roller, supporting your head with your hands. Then, slowly move your upper back up and down. To increase the intensity of massage, hug your chest and round your back.
- Roller exercises for your chest: Lie down on your stomach with the foam roller placed horizontally under your chest. Using your hands and feet, slowly move the roller up and down your chest. Tighten your abdominals to protect the lower back.
- Roller exercises for your arms (triceps muscles): Lie down on your side with your arm extended above your head and the roller placed under your triceps. Support your body with your other hand and slowly move the roller up and down your arm.
Foam roller exercises are a simple and effective way to improve mobility, reduce muscle tension, and prevent injuries. By incorporating foam rolling into your warm-up or cool-down routine, you can help your muscles recover faster and achieve better workout results. Ideally, though, you should do rolling sessions separately from your training a few times a week. Note that roller exercises are not a substitute for a proper warm-up or stretching.
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References:
1. Cheatham SW, Kolber MJ, Cain M, Lee M. THE EFFECTS OF SELF-MYOFASCIAL RELEASE USING A FOAM ROLL OR ROLLER MASSAGER ON JOINT RANGE OF MOTION, MUSCLE RECOVERY, AND PERFORMANCE: A SYSTEMATIC REVIEW. International Journal of Sports Physical Therapy. 2015 Nov;10(6):827-838.
2. Sullivan KM, Silvey DB, Button DC, Behm DG. Roller-massager application to the hamstrings increases sit-and-reach range of motion within five to ten seconds without performance impairments. Int J Sports Phys Ther. 2013 Jun;8(3):228-36.
3. Pearcey GE, Bradbury-Squires DJ, Kawamoto JE, Drinkwater EJ, Behm DG, Button DC. Foam rolling for delayed-onset muscle soreness and recovery of dynamic performance measures. J Athl Train. 2015 Jan;50(1):5-13.
4. Škarabot J, Beardsley C, Štirn I. Comparing the effects of self-myofascial release with static stretching on ankle range-of-motion in adolescent athletes. Int J Sports Phys Ther. 2015 Apr;10(2):203-12.