What do you need to carry out Foam rolling?
Just a foam roller!
It’s a cost effective affair, as it is a one-time investment and can be used every day and for many years. You don’t have to spare extra time to spend on it as you can just carry out your foam rolling while watching your favorite show on television.
What to expect when using Foam roller?
If you are new to foam rolling or deep tissue massage, you might experience tenderness over the area you are using the foam roller. You can expect soreness after your foam rolling session which is normal and might last few hours to a day.
While rolling a muscle you might experience areas where the pain would be more and it might refer up or down. These areas are known as trigger points or in simple terms “KNOTS” in the muscles.
How often should you be doing foam rolling?
If you are trying to achieve a new level of flexibility you should be doing your foam rolling at least once or twice a day for a week and following that, you can reduce the frequency to 2-3 times a week or as advised by your health care professional. Frequency of doing foam rolling, regardless of you undergoing rehabilitation program or not, depends also on your level of physical activity. A highly active sports person training 4-5 times a week should be rolling almost every day after training just to relax the worked out muscles. Whereas a person involved in low to medium amount of physical activity should carry out foam rolling at least 1-2 times a week.
How much time you must spend on foam rolling?
Spend at least 1-2 minutes on each muscle group. If you find a trigger point “Knot”, maintain pressure for 30-60 seconds.
Be sure of the technique
Know the muscle you want to work on. Maintain stable lower back and pelvic area by engaging abdominal muscle. Don’t hold your breath while doing foam rolling and breathe slowly to reduce tension in the muscle. Follow it by stretching exercises to achieve more flexibility.
Continue reading – Areas to be targeted