If you want to further improve your performance, one of the best investments you can make is a foam roller. Not only do you want muscles to be strong but also pliable and the foam roller supports this.
It is used to apply pressure on sensitive areas of the muscles, often described as trigger points, knots or areas of increased muscle density. It works in many ways, not only does it help stretch muscles and tendons but it also breaks down soft tissue adhesions and scar tissue.
The fascia, like cling film, wraps around and connects the muscles, bones, nerves and blood vessels of the body. For a number of reasons the fascia and underlying muscles can become stuck together, restricting the movement of the muscle. It can cause pain and soreness and reduces the range of motion. The foam roller helps sooth this tight fascia, reduce adhesion and scar tissue buildup, while increasing the blood flow and circulation to the soft tissue.
At Embody Fitness, we have our personal physio therapist, Sophie, who reviews all our clients prior to all training programmes commence and throughout your programme, on had for any requirements. However, all our personal trainers will use foam rollers with you during you workouts if needed, as with the correct technique, foam rollers can easily replicate the same techniques used on the therapists bed.
It is recommended that foam rolling has to be incorporated on a regular basis for you to feel the real benefits of it and can and should be used on a daily basis. It is important to get the balance right when doing foam rolling. You want to have the sensation of mild discomfort on the trigger points and not push it too far to further cause more damage. You can either roll before or after your workout, both being of benefit. Prior to a workout it can help decrease muscle density and allow for a better warm-up. After a workout it can aid in recovery.
Remember its important to have strength as well as optimal range of motion. Static stretching accompanied with foam rolling will achieve this. It is also worth bearing in mind that other mundane objects can be used to get the same effects as a roller. These include tennis balls, golf balls and cricket balls.
To stay healthy and mobile, keeping yourself one step ahead, incorporating this technique into your training is a necessity.