Relax and Rejuvenate: The Advantages of Foam Rolling

Most people deal with tightness, soreness, and stiffness over time, which can build up and cause more severe issues. This can reduce your ability to work out consistently, affect your flexibility and mobility, and increase pain and discomfort. But there’s a way to break this cycle—foam rolling!

Many of us focus only on the workout, neglecting self-care. However, incorporating regular stretching, foam rolling, and other self-care practices can not only boost your workout performance but also improve your overall quality of life.

During our daily activities, whether running errands, driving, or working at a desk, we engage our muscles and often sit for long periods, leading to tightness. This means our muscles are working all day long, and it’s essential to restore balance and stretch out the fascia.

Think of foam rolling as giving yourself a massage. It helps alleviate knots and adhesions in your muscles, making you feel lighter and more functional, which leads to better performance.

Foam rolling works by applying pressure to tight areas to help break up knots. You can foam roll nearly every part of your body, including your back, quads, glutes, hamstrings, triceps, and chest. Just place the foam roller on the desired area and roll through the muscle until you find a sore spot, which typically rates about 6 or 7 on a pain scale of 1 to 10. Hold the foam roller on that spot for 30 seconds and repeat 2-3 times for each sore area. If you’re short on time, focus on the tightest muscles.

It’s important to note that foam rolling should never cause sharp pain. If it does, stop immediately and consult your doctor. Foam rolling is meant to be a bit uncomfortable but not painful.

You can foam roll any time, preferably when you wake up and before bed. Adding 10-15 minutes of foam rolling to your daily routine can make you feel better in just a few weeks, and you’ll likely notice better performance in your workouts. For example, many people find they can squat deeper after just a few minutes of foam rolling their quads and hamstrings.

Aside from foam rollers, you can use tools like tennis balls, lacrosse balls, or softballs to target areas like the feet, calves, glutes, and neck. Follow the same 30-second hold practice with these. For the neck, back, and glutes, place the ball on a wall and roll against it.

A Thera cane is another great tool for self-care. It’s a plastic device with knobs designed to release tension in your muscles. You can find them on Amazon for about $20. Epsom salts and bath bombs can also help reduce muscle soreness; lavender and eucalyptus varieties are particularly soothing.

Lastly, consider professional treatments like acupuncture and trigger point massages. While self-care is crucial, seeing a trained expert can sometimes be beneficial.

Thanks for learning about the benefits of foam rolling and how to take better care of your muscles. Feel free to reach out to me with any questions or comments. Stay tuned and take care!