Foam Rolling Benefits For Sore Muscles



Our Summary And Answer:


Foam rolling has many benefits including releasing tension in muscles, increasing flexibility, preventing injury, reducing muscle soreness, improving blood circulation, reducing stress, and reducing pain. Foam rolling is a great way to release tension and improve flexibility before a workout or game. It can also reduce muscle soreness and pain after a tough workout. Foam rolling releases endorphins which are the “feel good” hormones in our bodies. It can also reduce pain by releasing serotonin. This makes foam rolling a great way to reduce stress and pain in our lives. Try foam rolling today! You won’t regret it!


I’m sure we’ve all been there: you wake up and everything hurts. It’s like your body is one big sore muscle. You can’t even make it to the kitchen or bathroom without feeling a new twinge in some other part of your back, neck, or legs. Foam rolling is an easy way to get relief from those annoying aches and pains that keep us from doing anything on our day off (or any day for that matter). No need to go into work – just spend some time foam rolling and you’ll be good as new!


In this article, we’re going to look at everything about foam rolling. You’ll learn what it means, why you should use it, how to use it, some benefits, and some tips. Let’s get started!


What Is Foam Rolling?

Foam rolling is a type of self-myofascial release (SMR), which is a fancy way of saying “you’re releasing tension in your muscles by yourself.” Foam rolling is a great way to do this because the pressure you’re applying to your muscles helps to break up the fascia (a type of connective tissue that surrounds and separates muscles). This, in turn, helps to improve blood flow and mobility.


Why You Should Use Foam Rolling (Benefits Of Foam Rolling)

There are a few reasons why you should be using foam rolling:


#1 - It Releases Tension in Muscles

As we just mentioned, foam rolling is a great way to release tension in your muscles. When you’re stressed, anxious, or angry, that tension tends to build up in your muscles and can cause pain and stiffness. An easy way to release this tension is by using foam rolling.


#2 - It Increases Flexibility

By releasing the fascia surrounding your muscles, it increases your flexibility so you can stretch further and improve your range of motion without discomforting yourself during exercise or in daily life (sports, work, etc.). This provides many benefits to athletes who need to be able to stretch for their sport.


#3 - It Prevents Injury

An easy way to prevent injury is by foam rolling before your workout or game! This helps get your muscles warmed up and ready for action so you can avoid re-injuring yourself because of stiffness, tightness, or soreness.


#4 - It Prevents Muscle Soreness

After a tough workout, it’s normal to be a little bit sore. However, if that soreness persists for more than a day or two, foam rolling can help reduce the inflammation and speed up the healing process.


#5 - It Improves Blood Circulation

Foam rolling helps improve blood circulation which, in turn, helps deliver nutrients and oxygen to your muscles. This speeds up the healing process and allows you to recover faster from your workouts.


#6 - It Reduces Stress

There’s nothing that can relieve stress like a good old self-massage! When you foam roll, your body releases endorphins which are the “feel good” hormones in our bodies.


#7 - It Can Reduce Pain

Foam rolling can reduce pain in some people by releasing serotonin (the “happiness” hormone).


How To Use A Foam Roller

Most people use the foam roller before their workout or at night to relax. Using it ahead of time helps increase blood flow and prepare your muscles for movement so you don’t have any pain or stiffness during your routine. Follow these simple steps:


1. Start by lying down on your back and placing the foam roller under your spine.


2. slowly roll up and down your back, stopping at any tight or sore spots


3. Once you’ve covered your entire back, move on to your glutes (buttocks), hamstrings, quads, IT bands, groin muscles, and calves.


4. Do the same thing for your arms and shoulders.


5. Repeat for as long as you like – aim for at least 10-15 minutes.


How Foam Rolling Reduces Muscle Soreness?

As we mentioned above, foam rolling helps reduce muscle soreness in some people because it releases serotonin. But how does it actually work?


When you roll over a tender area of your body, the pressure and pain stimulate the sensory nerves and deactivate them. This temporarily interrupts the pain signal so it can’t reach your brain and cause you pain (and it also reduces the release of chemicals that cause inflammation).


Remember: While foam rolling can help reduce muscle soreness, we still recommend stretching and cooling down after a workout! It’s not a replacement for those – just something to take the edge off.


When Should You Perform Foam Rolling?

There is no “correct” answer to this question as everyone will have different needs. However, we generally recommend foam rolling BEFORE your workout or game to help increase flexibility and prevent injury. Foam rolling AFTER a workout can also speed up the healing process and reduce muscle soreness.


To get the most out of your foam rolling, it’s important to understand your body and what you need. Take some time to research foam rolling techniques so you can choose the right exercises for yourself.


Tips And Tricks When Using A Foam Roller

Now that you know how to use a foam roller, here are some tips and tricks that’ll help you get the most out of your workout!


1) Focus on your breathing – When you’re foam rolling, it’s important to focus on your breath and keep it slow and steady. This will help you stay relaxed and avoid any pain or discomfort.


2) Slow down – If you’re feeling intense pain or discomfort, it’s best to slow down and take smaller, more manageable rolls. You can also stop for a few seconds to apply pressure and allow the foam roller to sink in.


3) Use more pressure – If you’re not feeling much pain or discomfort, you can use more pressure to target specific areas. This will help stimulate the nerves and release any tension or knots.


4) Take breaks – Don’t try to foam roll your whole body at once. Take breaks in between foam rolling different muscle groups to give your body a chance to relax and process the information it’s receiving from the roller.


5) Stay hydrated – Keep water with you when you’re foam rolling so you stay hydrated throughout your workout. This can help reduce muscle soreness and aches after your session.


6) Use a foam roller massage ball – A foam roller massage ball is a great tool to use on smaller areas that are tough to reach with a regular foam roller. This can help release tension and knots in those specific muscles.


7) Add it to your routine – If you find that foam rolling helps reduce muscle soreness and discomfort, then it’s a great idea to add it to your routine.


8) Keep it consistent – The more consistent you are with foam rolling, the better results you’ll see. Try doing three sets of ten minutes before or after your workout, multiple times per week!


9) Have patience – Foam rolling takes time and practice to get used to. Don’t be discouraged if you don’t feel the benefits right away – give it a few weeks before you decide if it’s right for you.


10) Listen to your body – If foam rolling causes more pain or discomfort than relief, stop using it and consult with a physical therapist or doctor. Foam rolling should never cause more pain than relief.


11) Use other tools – Foam rolling is great and all, but don’t limit yourself! There are a ton of other treatments and massage techniques for releasing muscle tension and relieving soreness.


12) Don’t overdo it – When you feel intense pain or discomfort, stop! Reduce the pressure and allow your body to rest. Foam rolling should not hurt – if it does, you’re doing something wrong (or you may be dealing with an injury).


13) Get help! – If all else fails, go see a professional therapist. They will be able to help you foam roll and address any issues and concerns you may have.


Frequently Asked Questions

How often do you use a foam roller?

We recommend daily or every other day, but it all depends on your needs. If you have specific issues and concerns, we would advise using a foam roller more frequently. It’s also important to listen to your body – if you’re feeling pain or discomfort, stop! You may be overdoing it.


What's the best way to use a foam roller?

There is no one “right” way to use a foam roller – it all depends on your needs and what feels best for you. However, we recommend focusing on your breath, slowing down if needed, and using more pressure if you’re not feeling much discomfort.


How do you use a foam roller massage ball?

A foam roller massage ball is great for smaller, more specific areas of tension or knots. You can apply pressure with the roller massage ball by slowly rolling it over the area until the tension releases. For larger areas, switch to using a regular foam roller.


I'm new to foam rolling – should I do it every day?

If you’re new to foam rolling, we recommend starting slow. Try doing three sets of ten minutes before or after your workout, a few times per week. As you get more comfortable with foam rolling, you can increase the number of times you do it each week. Remember, never foam roll to the point of pain!


Will foam rolling help me?

Yes! Foam rolling can help reduce muscle soreness, tension, and discomfort. Using a foam roller regularly will increase blood flow to your muscles to promote faster recovery between workouts.


Should I be concerned if my skin gets red after using a foam roller?

If you’re new to foam rolling, your skin may get red after applying pressure. This is normal and just means that your muscle is getting warmed up! However, if you’re not feeling any discomfort or you notice swelling, stop using the foam roller and seek medical attention immediately.


What areas should I avoid?

Since foam rolling can help to relieve tension from muscles, you must know the proper places to use a foam roller. If your pain or discomfort is in an enclosed area, such as a muscle knot, take extra care when rolling over this area and do not apply excess pressure. We also recommend avoiding sensitive areas such as the lower back, knees, and elbows.


Does using a foam roller cause bruising?

No – unless you’re intentionally applying too much pressure to an area. Foam rolling shouldn’t hurt – if it does, you need to decrease the pressure or stop using a foam roller that causes pain. Like any new workout or training, it may be best to start slow and build your way up.


Final Thoughts

In conclusion, foam rolling is a great way to help reduce muscle soreness, tension, and discomfort. Using a foam roller regularly will increase blood flow to your muscles to promote faster recovery between workouts.


We hope this article has helped educate you on the benefits of foam rolling and how to properly use a foam roller. Remember, always consult with a physician before starting any new workout routine.