Why the body foam roller? I like to run but I also know that to improve my running I also need to complement the running, cycling, and swimming sessions. This simple roller is what I have always used.
when
I mostly use this when there is an area of my body that needs to relax after a good workout session. This foam roller works deep into my tissues and smooths out knots in the muscles.
It is perfect to do when the weather is miserable outside and you need to do some strength training inside. The roller can be part of the exercise routine or afterward to smooth out kinks.
The resistance from the roller offers just enough pressure to bring relief.
I also use it when I have developed tension in my neck and back after spending the day working in front of the computer.
how
The particular roller that I use also comes with an app and online instructions. The exercises are clear and easy to follow. If you have checked with your doctor/physio and followed the instructions carefully then this soft tissue massage will gently bring relief.
The relief that I most enjoyed was working on my tired muscles.
It is so easy to do in the comfort of your own home.
as a masseur
It is also known that when we constantly are working our muscles we need to bring relief to them. Going for a massage regularly would be great, and even better going to a sports masseur would be even better.
I manage to get a massage about once a year and that is just not enough for all the training I do. When I do the workouts I find that I am more flexible and suffer from less muscle soreness.
It is great. I love to use the roller before and after an exercise routine. This massager both lengthens and stretches the muscles that we have been contracting through the runs. This is why the relief is so great.
sore muscles
I don’t usually have sore muscles BUT when I up my game by either running further or working on strength training then I need the roller to iron everything out. The roller helps increase the blood flow and oxygen to the affected areas.
Every time it helps. This natural healing process can be done in my own home.
The roller is light and easy to transport too. The quality is excellent and I use mine often. The help of the app and online programs makes it even more accessible to me.
everyday body foam roller
If this all sounds a bit technical, don’t let it be. Using the apps and following them online you can find just what you are needing. Allow yourself to have fun with it too. The relief is fantastic and I love using mine.
What I’m loving and learning about as I use the roller. I’m learning about different muscles, where they are, and what they do.
Here is a peek:
- calf
- hamstring
- glutes
- Quads
calf muscles
Our calf muscles are strengthened and toned when we run. There is a combination of fast-twitch* and slow-twitch** muscles in our calves that push our weight off of our feet. The calf muscles are some of the hardest working muscles in our bodies.
Fast-twitch* muscles are the muscles that help short, fast bursts of energy. This is for sprinting or in a power lift.
Slow-twitch** muscles are the muscles that provide us with endurance for those long runs.
Therefore, they need some care.
The foam roller helps you to massage the calf muscles yourself. As you rest your leg on the roller and move it back and forth slowly the worst knots can be worked out. Your own body weight is enough ‘pressure’ to be able to do this.
hamstring
Not only do our calf muscles take some strain when we run, but so does our hamstring. At the top of our legs, at the back, we find our hamstring muscles. When you roll out the muscles of your hamstring to stretch and strengthen them it will bring great relief as you recover from a workout and keep them flexible.
glutes
Our glutes and the body foam roller are easy to work on. I recently had a nagging ‘pain’ or discomfort deep in my glutes. Nothing has helped other than the foam roller. It is so easy to deal with. Sit on the roller and slowly roll back and forth, in the beginning, it may be very painful but keep going. It is a gentle rolling over the roller for about 5 to 10 minutes.
If you feel a tightness in your bum/glutes this may also make other areas in your body, like your lower back, feel pain and discomfort.
The foam roller is not good for a torn or break in the muscle. Please be careful and check this out first with your doctor or physiotherapist if you are experiencing pain.
quads
The foam roller is great to improve the flexibility of the quads (quadriceps). It can be used as a warm-up or cool-down portion of your exercise routine. It can also be part of a corrective program for preventing injury or rehabilitation after an injury. Check with your physio, they will give you good guidelines on how to progress if you’re recovering from an injury.
It feels so good when we foam roll and it is because you are stimulating your nervous system. You’re increasing the flow of blood to the area and stimulating the nervous system too.
To keep flexible, stress-free, and avoid injuries, you should aim to foam roll on a daily basis for 5 to 20 minutes. But even a few times a week will make a big difference!
body foam roller summary
Getting to know some of the groups of muscles that you use when training is useful as you grow in your exercise journey. Often when you follow a trainer and they mention muscles that you are working on, it is useful to know where they are! Enjoy this basic guide to help you.
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