The purpose of foam rolling is to speed up muscle recovery and remove the trigger points. Foam rolling is a form of self-myofascial release. It is a kind of sports massage for the muscles that is used by many athletes. With this, certain exercises can be performed better because the range of motion is improved, resulting in muscles of a better quality. In this blog I explain all the advantages and how the use of a foam roller.
Why foam rolling?
Foam rolling, or any other form of self-myofascial release is necessary for every athlete or anyone who regularly sports. Because of all the sports, the muscles are maximally loaded and this leads to knots and adhesions in the muscles. Foam rolling is necessary because it ensures better mobility, flexibility and ultimately a better body posture. This is important for everyone!
A foam roller ensures that the trigger points (knots and adhesions in the muscles) are removed, also the blood circulation of the muscles will improve. As a result, firm and stiff muscles will come loose and the mobility and flexibility of the body will improve. You certainly benefit from this, the chance of injuries is much smaller and the sport performance will improve. In addition, using a foam roller also has a positive effect on the blood vessels.
All advantages of foam rolling in a row:
Better coordination and balance
Improvement of body posture
Improvement of sports performance
Improve the quality of the muscles
Increase range of motion
Reduce muscle pain
Accelerating recovery of the muscles
Removal of the trigger points
When foam rolling?
Foam rolling can be done at different times, as part of the warm-up, during training, as part of the cooling-down and when feeling muscle pain.
Make the use of a foam roller part of the warm-up, for example roll the muscles that you use most during your training or roll the muscles that you know they are very stiff and it is therefore necessary during training to achieve the full range of motion.
During the training
The foam roll can also be done during a workout, for example during the rest between two exercises. Do you have the feeling that your hip is very stuck before you start squatting, for example, it’s useful to roll on foam for a while, so that the muscle tissue of the lower body comes loose.
In addition, it’s highly recommended to use the foam roller after training. This reduces muscle pain and ensures that the muscles recover faster from the workout. It’s also a good way to keep mobility up to standard, since that still wants to reduce after a heavy training.
With muscle pain
Finally, rolling when having muscle pain. The muscles can absorb more oxygen because the blood will flow better. As a result, the muscles can recover more quickly, so that the muscle pain soon becomes less. With muscle pain, rolling can feel a lot less pleasant than without muscle pain.
Foam roll guide
Get my exclusive foam roller guide for effective foam rolling right here