If you are still of a mindset that foam rollers are for everyone else, then you are missing out on one of the most effective tools at your disposal for physique-building, recovery and injury prevention. Rollers help increase range of motion and promote quicker recovery after exercise. They can be used on various body parts including hips, quads and calves as well as the back, chest and arms.
You simply use your own weight to supply the force and move back and forth around a targeted muscle group.
You may target specific areas/muscles that relate to the movements you are focusing on. If after using the foam roller your movement improves, you have a more specific strategy to follow.
To foam roll properly, apply moderate pressure to a specific muscle or muscle group using the roller and your bodyweight. You should roll slowly, no more than one inch per second. When you find areas that are tight or painful, pause for several seconds and relax as much as possible. You should slowly start to feel the muscle releasing, and after 5-30 seconds the discomfort or pain should lessen.
If an area is too painful to apply direct pressure, shift the roller and apply pressure on the surrounding area and gradually work to loosen the entire area.
The goal is to restore healthy muscles – it is not a pain tolerance test.
Ask one of our personal trainers in the gym to help you do it right!
It is always recommended to consult with your physician or physical therapist for therapeutic/sharp pain and receive approval before starting any exercise.