Your Health: Fitness Tips About Foam Rolling
Exercise can often leave you with plenty of sore muscles, so if you find yourself wishing for a massage every now and then, you might want to consider foam rolling.
It's a technique you can do yourself that's said to have some of the same benefits as deep tissue massage...
Here are some information and tips from our fitness experts to show you how to roll:
The origin of the foam roller is linked to massage therapy, where the aim is to help relax tight muscles and eliminate muscle 'trigger' points.
As its name implies, a foam roller is a large "log" made out of foam and as you roll on it, fibrous tissue is broken down and circulation is boosted, helping to relieve tension and pain.
A few tips when foam rolling:
If you hit a sore spot, hold it there for 15 to 30 seconds-you found a tight area that needs attention.
Just as important as how you roll is when you roll: After a workout is best, followed by a static stretch of the muscle. This helps your muscles return to the proper length and recover even faster because it can prevent the buildup of scar tissue.
Drink plenty of water first: This helps to keep your tissues hydrated and more pliable during rolling, so drink a large glass of water first.
Slow down: Avoid rolling too quickly; your movements on the foam roller should be slow and concentrated.
Move in multiple directions: For best results, combine up-and-down, side-to-side and other directional movements to best work your muscles.
Do it regularly-- preferably daily: it is an excellent tool for muscle maintenance, injury prevention and pain relief.
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