Foam Rolling

Foam rolling is a technique of self-myofascial release. This is done by applying firm pressure to the tight or sore muscles to relax.
Foam rolling helps release tension in the muscles, relieve muscle soreness, and improve flexibility and range of motion.

What should be the duration to use a foam roller?

Foam rolling can be applied for 10-15 mins before and after workout and 10-30mins if you want to dedicate the whole session to foam rolling.

Benefits of foam roller:

1. Increased Blood Flow and Reduce risk of injury

Due to the repeated force to the muscles during foam rolling, the blood is squeezed out and replaced by fresh blood, this process increases blood flow. An increased blood flow
provides efficient transfer of oxygen and nutrients required for contraction and the removal of inhibitory waste products which supports faster recovery and reduce risk of injury.

2. Better Movements and flexibility

More hydrated muscles are looser which provides smoother movements and less likely to be damaged and stretched excessively.
That also enhances stretching exercises and helps you move better in a workout.

3. Better recovery.

Post-workout the muscles are torn and become sore due to the build-up of lactic acid. It increases blow flow which allows fresh blood and nutrients to enter the muscles and takeout lactic acid etc. Due to this reason, the muscles are recovered faster.

Is foam rolling safe? 

Foam rolling is generally considered to be safe if you use it to prevent certain injuries, for warm-up before any workout, and to relax muscle after a workout. But avoid using foam roller if you have any kind of muscular injury. It is always better to consult your physician if you have any kind of muscular problem.

How to choose a good foam roller?

You should always buy best quality foam roller. A harder foam roller can injure you, due to extensive pressure and a softer foam roller can be ineffective to relax the muscle.