The benefits of using a foam roller as a part of your workout routine

After your workouts, you might feel the need to release the muscle tightness, which usually appears due to bad posture during your workouts, overworking one of your body parts, or just because you have overdone it in general. 


One way to release the tension is through massaging the muscles that have developed a tight spot. By massaging your muscles, you will increase the blood flow to the muscle and you will be able to recover faster. As it can be quite expensive to go for a professional massage every time you feel muscle tightness and self-massaging can be difficult, I recommend using a foam roller.

Foam rolling can be an effective tool to add to your warm-up or cool down, before and after exercise. Read on if you want to learn about the benefits of using a foam roller as a part of your workout routine


Prevents Injury and improves the recovery process


During the self-massaging routine, while using the foam roller, you will increase the circulation throughout the body. Better circulation means a better range of motion and more effective body movements. As your body coordination improves, there is a less likelihood that you will get injured.

On the other side, if you have already injured yourself, you can speed up your recovery process by using the foam roller. After a workout, muscles and joints become sore because of the build-up of waste products such as lactic acid. When performed post-workout, a self-massage acts to wash the acid away by recruiting fresh blood and nutrients to the fatigued muscle groups.

Foam roller is great for easing the muscle pains


Foam roller massaging is great for releasing the inflammation from your muscles and easing the soreness. Massaging the muscles increases blood flow and oxygen to the tissue, helping the healing process.

Improves the range of motion


Another related advantage to self-massage is the improved range of motion of properly stretched and lubricated muscles. A larger range of motion means that more muscle can be recruited in a given workout, leading to a more effective routine. Better range of motion indicates more flexibility.

Foam rolling can reduce cellulite


Foam rolling may help you to reduce the cellulite. The key to this benefit is the strengthening effect of foam rolling on the fascia, the connective tissue that covers the entire body. When the fascia is weak, fat protrudes through it which causes the lumpy appearance of cellulite. As I previously said, during foam rolling you increase the blood flowing to your muscles. At this point your muscles are
more activated underneath, and once those muscles come back to the surface, you see more of the beautiful tone

How to choose the foam roller


Now that you know how a foam roller can help you, you will probably ask yourself, how do I choose a foam roller that works for my body? As you will find so many options out there (different sizes, shapes and with different levels of firmness), I will make it easier for you and I will give you a few tips on how to choose one:

  • The smooth roller is great if you are new to foam rolling. As it has a smooth and dense texture, it will provide you with a less intense massage.
  • Textured rollers have ridges and knobs on them. They are used to work deeper into muscles, and work out knots and tension.
  • Foam-covered massage sticks can be used to deeply massage your legs or upper back.
  • Foam massage balls can be used for targeted muscle areas, like working out the knots in shoulders.

Tips for using the foam roller

The most important thing to consider, especially if you are new to foam rolling, is that this massage can be uncomfortable as your muscles are tight and sore. For an efficient and less painful massage using the foam roller, make sure you don't rush the process, roll the area slowly and spend approx. 1 minute on each muscle.
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