The benefits of foam rolling
Foam rolling was introduced to me a few months back and I can’t tell you how much it’s changed my body. Particularly with my problem thigh areas.
Did you ever help your mom bake in the kitchen as a child? and she’d get you to roll out cookie dough over and over agin until it was smooth and flat? Yup! Exactly the same concept.
It is accomplished by rolling the foam roller under each muscle group until a tender area is found, and maintaining pressure on the tender areas (known as trigger points) for 30 to 60 seconds. You’ll know when you hit the right spots, it will feel almost like you’re putting pressure on a bruise. This ‘rolling over’ tender areas will also help reduce lactic acid build up and reduce any water retention you might have.
Think about it like this; if you plopped some cottage cheese on the table and took a rolling pin to it, eventually it will be smooth. Now you’re gettin it!
The equipment that is used for foam rolling usually consists of a foam cylinder of various sizes; commonly 12 inches long, 6 inches in diameter. A variety of foam roller densities exist too, often denoted by the color of the roller.
Those new to foam rolling, or those who have particularly tight muscles or severe trigger points, often start with a softer foam roll.
White rollers are typically softer, while blue and black rolls tend to be much firmer.
Foam rolling is great to do before and after your workouts. I promise you you will love it and see great transformations if you’re consistent enough. Happy rolling!