Foamroller Long Turquoise
Foam rolling can be an effective tool for adding your warm-up or cooling down, before and after training.
And the benefits of foam rolling can vary from person to person. Read on to learn more about the benefits and potential risks of foam rolling, plus how to add it to your routine.
Foam Rollers have a variety of benefits:
Relieve muscle pain
Foam rolling can be beneficial in relieving sore muscles and reducing inflammation. Experiments have shown positive results both in terms of temporary pain such as exercise pain, but also in those with more chronic problems. More research remains in this area.Increased Motion
Foam rolling can help increase your range of motion, but more research is needed here as well. However, range of motion is important for flexibility, performance and well-being. Decreased range of motion or decreased agility are often behind various diffuse pain symptoms.
In a pilot study, researchers showed positive results for a group of athletes that a combination of foam rolling and static stretching was most effective in increasing range of motion. This was compared to static stretching or foam rolling alone.Relieve back pain
Relax
Many people find foam rolling relaxing. Breaking up tightness in your muscles can help you feel less tense and calmer as a result.Avoid
Foam rolling is generally considered safe. But avoid foam rolling if you have a serious injury, unless your doctor or physiotherapist has recommended exercises.Also avoid rolling over small joints such as your knees, elbows and ankles, which can cause you to overstretch or injure them. Instead, roll each muscle group separately, such as the calves first and then the thigh muscles.
How to choose the right roles?
A foam roller is usually cylindrical and made of dense foam. But you can find rollers in a variety of sizes and shapes, and in different levels of firmness. It may take a few tries and maybe a few mistakes to find the role that feels right for you.Here are some tips on different roles:
Smooth rollers are known to have a smooth, dense foam surface. They are best for people who are new to foam rolling. They offer a smooth structure and are not as intense as a patterned structure roller.Structured rollers are used to work deeper into the muscles and work up knots and tensions.
When choosing a foam roller, you should also consider the shape and size. A shorter roll is more effective for smaller areas such as arms and calves.
How to start foam rolling
If you've never rolled before, you may want to learn some basics before you begin. You can find endless "foam rolling for beginners" online that explains how to safely roll out different parts of the body.
If you work out in a gym with foam rollers, you can also contact the PT who can certainly help.
Start with a light push and build up as you get used to rolling. You may find it painful to roll at first if your muscles are tense. To adjust the pressure, reduce the amount of body weight you put on the roller. For example, if you roll out your calf, use your arms to support your body and remove some of your body weight from the roll.
Roll slowly on sore areas for eg 10 seconds to start and then work up to 30 to 60 seconds at a time. Drink plenty of water after rolling to help with recovery.
- Strukturerad rulle
- 45cm lång
- 9,5cm i diameter
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