{"id":12661,"date":"2024-12-12T05:10:48","date_gmt":"2024-12-11T22:10:48","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=12661"},"modified":"2024-12-12T05:10:48","modified_gmt":"2024-12-11T22:10:48","slug":"7-health-benefits-of-using-a-foam-roller","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=12661","title":{"rendered":"7 Health Benefits of Using a Foam Roller"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p><strong>Discover 7 amazing benefits of foam rolling for muscle recovery, flexibility, and pain relief. This complete beginner\u2019s guide teaches you how to start and maximize results!<\/strong><\/p>\n<p>Foam rolling has so many benefits and is popular amongst physical therapists and athletes to maximize muscle recovery. <\/p>\n<p>True to the name, it\u2019s simply a roll of foam that is used for a self-myofascial release technique, that is much more affordable and convenient than deep tissue massages.<\/p>\n<p>Foam rolling has gained popularity in recent years as more research reveals the incredible benefits it provides for the body.<\/p>\n<p>Let\u2019s take a look at some of the amazing benefits of foam rolling, and how to get started with this simple but powerful tool!<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-1-loosens-stiff-muscles\">1. Loosens Stiff Muscles<\/h2>\n<p>One of the major benefits of foam rolling is that you can use it to loosen stiff muscles so you can get the most out of your workouts, and focus on your recovery too.<\/p>\n<p>Ever gone from lounging on the couch to hitting the pavement for a jog without taking the time to properly loosen up? You\u2019ve likely felt extremely stiff. <\/p>\n<p>Foam rolling is a great way to loosen up your muscles before a workout so you can get the most out of your exercise. <\/p>\n<p>One study conducted by the <a data-lasso-id=\"7409\" href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/23588488\" target=\"_blank\" rel=\"noopener\">National Strength &amp; Conditioning Association<\/a> concluded that athletes who took advantage of foam rolling before exercising felt much less fatigued than those who chose not to foam roll.<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-2-can-reduce-stress\">2. Can Reduce Stress<\/h2>\n<p>Foam rolling helps relax tight muscles and release tension, promoting a calming effect that can <a href=\"https:\/\/gethealthyu.com\/7-ways-reduce-stress\/\">reduce overall stress levels<\/a>.<\/p>\n<p>High levels of stress can take a toll on your health, especially if you\u2019re trying to lose weight and get in shape. Constant stress is linked to <a data-lasso-id=\"7412\" href=\"http:\/\/www.todaysdietitian.com\/newarchives\/111609p38.shtml\" target=\"_blank\" rel=\"noopener\">increased hormones such as cortisol<\/a> that increase appetite, promote weight gain and fat storage, and disrupt your sleep. <\/p>\n<p>One university study from South Korea found that foam rolling can <a data-lasso-id=\"7414\" href=\"https:\/\/www.jstage.jst.go.jp\/article\/jpts\/26\/11\/26_jpts-2014-157\/_article\" target=\"_blank\" rel=\"noopener\">lower levels of the stress hormone cortisol<\/a>.<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-3-helps-prevent-injury\">3. Helps Prevent Injury<\/h2>\n<p>Another benefit of foam rolling is that it helps to improve muscle elasticity and addresses imbalances, minimizing the risk of strains and injuries during physical activity.<\/p>\n<p>Injury prevention isn\u2019t just about being careful, but about being proactive. <\/p>\n<p>A consistent routine of stretching and foam rolling can help keep pesky and painful injuries linked with tightness and overuse, as the iliotibial band, at bay by loosening up the muscles. <\/p>\n<p>Studies have shown that loosening up your muscles <a data-lasso-id=\"7416\" href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/15233597\" target=\"_blank\" rel=\"noopener\">increases the compliance of the muscle-tendon unit<\/a>. This prevents the body from demanding energy absorption and release that can exceed the capacity of the muscle-tendon unit that leading to injury.<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-4-limits-soreness\">4. Limits Soreness<\/h2>\n<p>Regular foam rolling aids in breaking up lactic acid buildup, which can reduce post-workout soreness and speed up recovery.<\/p>\n<p>By increasing flexibility and blood flow, foam rolling can inhibit soreness. <\/p>\n<p>A 2015 study conducted by the <a href=\"http:\/\/natajournals.org\/doi\/pdf\/10.4085\/1062-6050-50.1.01\">National Athletic Trainer\u2019s Association<\/a> concluded that foam rolling was significantly effective in lessening muscle fatigue and soreness.<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-5-can-increase-flexibility\">5. Can Increase Flexibility<\/h2>\n<p>Foam rolling releases fascial adhesions, making muscles more pliable and enhancing overall flexibility.<\/p>\n<p>Loosening up your muscles through foam rolling can boost their elasticity. The more flexible the muscles, the more power they can produce. In fact, a 2014 study found that foam rolling even <a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24343353\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"7419\">increased an athlete\u2019s range of motion<\/a>.<\/p>\n<p>You can also check out my top <a href=\"https:\/\/gethealthyu.com\/regain-flexibility-over-50\/\">10 stretches to improve flexibility<\/a> after middle age for more tips!<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-6-boosts-blood-circulation\">6. Boosts Blood Circulation<\/h2>\n<p>Another benefit of foam rolling is that it stimulates blood flow, delivering oxygen and nutrients to muscles for better recovery and performance.<\/p>\n<p>Proper blood circulation is important on a multitude of levels. <\/p>\n<p>Massages work to improve circulation through the arteries, veins, and capillaries in your body, which allows them to receive more oxygen to feel refreshed. <\/p>\n<p>One <a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/23575360\">study<\/a> conducted by the National Athletic Trainer\u2019s Association found that arterial stiffness was decreased while the vascular endothelial function was increased after using a foam roller.<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-7-can-increase-range-of-motion\">7. Can Increase Range of Motion<\/h2>\n<p>By loosening tight muscles and connective tissue, foam rolling improves joint mobility and enhances the range of motion during movement.<\/p>\n<p>A 2010 study from the Centers for Disease Control and Prevention concluded that the range of motion in every major joint in the body <a data-lasso-id=\"7421\" href=\"http:\/\/www.cdc.gov\/ncbddd\/jointROM\/\" target=\"_blank\" rel=\"noopener\">decreases with age<\/a>. This can cause everyday tasks to feel painful. <\/p>\n<p>Decreased range of motion can also lead to injury. <\/p>\n<p>Foam rolling has been found to increase range of motion and, compared to static stretching before a workout, can <a data-lasso-id=\"7422\" href=\"http:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3924612\/\" target=\"_blank\" rel=\"noopener\">increase muscle force <\/a>according to a 2014 study published in the International Journal of Sports Physical Therapy.<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-how-to-get-started-using-a-foam-roller\">How to Get Started Using a Foam Roller<\/h2>\n<p>Now that we\u2019ve covered the benefits of roam rolling, let\u2019s dive into how to get started with foam rolling to improve recovery, flexibility, and mobility. These beginner-friendly tips, techniques, and essential steps will help you get started with foam rolling today!<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-understand-the-two-main-types-of-foam-rolling-techniques\">Understand the Two Main Types of Foam Rolling Techniques<\/h3>\n<p>There are two main foam rolling techniques you can use: static pressure and dynamic rolling.<\/p>\n<figure class=\"wp-block-table\">\n<table class=\"has-fixed-layout\">\n<tbody>\n<tr>\n<td>Static Pressure<\/td>\n<td>This technique involves finding a tender or tight spot in the muscle and holding the foam roller in place on that area for 20\u201330 seconds. The sustained pressure helps release tension, improve blood flow, and relax the muscle. It\u2019s especially useful for addressing specific trigger points or knots.<\/td>\n<\/tr>\n<tr>\n<td>Dynamic Rolling<\/td>\n<td>This method involves slowly rolling the foam roller back and forth over a muscle group, typically in 1\u20132 inch movements. It helps warm up the tissue, increase circulation, and prepare the muscles for activity or recovery. Use this technique to target larger muscle areas like the quads, hamstrings, or back.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n<h3 class=\"wp-block-heading\" id=\"h-how-to-use-a-foam-roller\">How To Use A Foam Roller<\/h3>\n<p>Here are the steps I recommend for getting started with your foam roller:<\/p>\n<ol class=\"wp-block-list\">\n<li>Choose a flat surface and position the foam roller under the muscle group you want to target. <\/li>\n<li>Use your body weight to apply gentle pressure, rolling slowly back and forth over the area for 20\u201330 seconds. <\/li>\n<li>Focus on tight or sore spots, pausing briefly on tender areas to allow the tension to release. When you find a sore trigger point\u2014pin it, hold it, lean into it, and add pressure. <\/li>\n<li>Add cross friction by kneading back and forth across the muscles.<\/li>\n<\/ol>\n<p>Remember to keep your movements controlled and avoid rolling directly over joints or bony areas to prevent discomfort.<\/p>\n<p>A typical method to ensure you hit all the major <a data-lasso-id=\"57135\" href=\"https:\/\/gethealthyu.com\/muscle-groups-train-together\/\">muscle groups<\/a> is to go from the bottom up: Start with the calves, then your hamstrings, then the glutes.<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-where-to-buy-your-foam-roller\">Where to Buy Your Foam Roller<\/h2>\n<p>The best thing about foam rollers is that they are not expensive! These are the best foam rollers on Amazon:<\/p>\n<ol class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.amazon.com\/AmazonBasics-High-Density-Round-Roller-24-inches\/dp\/B071P2MQ5D?tag=get064-20&amp;ref_=as_li_ss_tl\" data-lasso-id=\"7423\" rel=\"nofollow sponsored noopener\" target=\"_blank\" data-lasso-name=\"Amazon Basics High-Density Round Foam Roller for Exercise and Recovery - 24-Inch, Black\">High Density (different length) Foam Roller\u00a0<\/a><\/li>\n<li><a href=\"https:\/\/www.amazon.com\/TriggerPoint-Roller-Instructional-Original-13-inch\/dp\/B0040EGNIU?tag=get064-20&amp;ref_=as_li_ss_tl&amp;linkCode=sl1&amp;linkId=cbe9aaea448b27eaa7dd3717f911196e\" data-lasso-id=\"7424\" rel=\"nofollow sponsored noopener\" target=\"_blank\" data-lasso-name=\"TriggerPoint Grid 1.0 Foam Roller - 13\" multi-density=\"\" massage=\"\" roller=\"\" for=\"\" deep=\"\" tissue=\"\" muscle=\"\" recovery=\"\" relieves=\"\" tight=\"\" sore=\"\" muscles=\"\" kinks=\"\" improves=\"\" mobility=\"\" circulation=\"\" target...=\"\">Trigger Point Foam Roller<\/a><\/li>\n<li><a href=\"https:\/\/www.amazon.com\/TriggerPoint-Roller-Instructional-Original-13-inch\/dp\/B0040EGNIU?tag=get064-20&amp;ref_=as_li_ss_tl&amp;linkCode=sl1&amp;linkId=cbe9aaea448b27eaa7dd3717f911196e\" data-lasso-id=\"7425\" rel=\"nofollow sponsored noopener\" target=\"_blank\" data-lasso-name=\"TriggerPoint Grid 1.0 Foam Roller - 13\" multi-density=\"\" massage=\"\" roller=\"\" for=\"\" deep=\"\" tissue=\"\" muscle=\"\" recovery=\"\" relieves=\"\" tight=\"\" sore=\"\" muscles=\"\" kinks=\"\" improves=\"\" mobility=\"\" circulation=\"\" target...=\"\">Medium Density Foam Roller<\/a><\/li>\n<li><a href=\"https:\/\/www.amazon.com\/FITINDEX-Electric-Foam-Roller-High-Intensity\/dp\/B07K9NHR3R?tag=get064-20&amp;ref_=as_li_ss_tl&amp;linkCode=sl1&amp;linkId=9f73facb6b7b71c92f4167b46767d76b\" data-lasso-id=\"7426\" rel=\"nofollow sponsored noopener\" target=\"_blank\" data-lasso-name=\"FITINDEX Electric Foam Roller 4-Speed Vibrating Yoga Massage Muscle Roller, Deep Trigger Point Sports Massage, High-Intensity Massager Roller with Rechargeable Function - Black\">Electric Foam Roller\u00a0<\/a><\/li>\n<li><a href=\"https:\/\/www.amazon.com\/TriggerPoint-Foam-Massage-Deep-Tissue-2-6-inch\/dp\/B016L9K7X8?tag=get064-20&amp;ref_=as_li_ss_tl\" data-lasso-id=\"7427\" rel=\"nofollow sponsored noopener\" target=\"_blank\" data-lasso-name=\"TriggerPoint Foam Massage Ball for Deep-Tissue Massage\">Trigger Point Massage Bal<\/a>l \u2013\u00a0\u00a0<em>I use this every morning for my low back pain routine. Great for targeted areas!<\/em><\/li>\n<li><a href=\"https:\/\/www.amazon.com\/Hyperice-Hypersphere-Mini-Vibrating-Therapy\/dp\/B07T13X1BD?tag=get064-20&amp;ref_=as_li_ss_tl&amp;linkCode=sl1&amp;linkId=cce80a23f342ff035443c9debbafc121\" data-lasso-id=\"7428\" rel=\"nofollow sponsored noopener\" target=\"_blank\" data-lasso-name=\"Hyperice Hypersphere Go - Vibrating Massage Ball for Muscle Recovery, Myofascial Release and Soreness Relief - Portable Fitness Massager, Perfect for use at The Gym, or at Home - FSA and HSA Eligible\">Hyperice Sphere Massage Ball<\/a><\/li>\n<li><a href=\"https:\/\/www.amazon.com\/Yansyi-Muscle-Roller-Stick-Athletes\/dp\/B08C9TDKRY?tag=get064-20&amp;ref_=as_li_ss_tl&amp;linkCode=sl1&amp;linkId=f5a12c748a2c3e8c165bc8a6e555c3e1\" data-lasso-id=\"7429\" rel=\"nofollow sponsored noopener\" target=\"_blank\" data-lasso-name=\"Yansyi Muscle Roller Stick for Athletes - Body Massage Stick - Release Myofascial Trigger Points Reduce Muscle Soreness Tightness Leg Cramps; Back Pain for Physical Therapy; Recovery\">Massage Roller Stick<\/a><\/li>\n<\/ol>\n<h2 class=\"wp-block-heading\" id=\"h-foam-rolling-exercises-to-get-started-with\">Foam Rolling Exercises to Get Started With<\/h2>\n<p>Now you know all the benefits of foam rolling, it\u2019s time to get started with some simple foam rolling exercises.<\/p>\n<p>You can check out my <a href=\"https:\/\/gethealthyu.com\/foam-roller-moves-loosen-tight-muscles\/\">6 foam roller moves<\/a> to loosen tight muscles, or check out the individual exercises below:<\/p>\n<\/div>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/gethealthyu.com\/health-benefits-of-foam-rolling\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Discover 7 amazing benefits of foam rolling for muscle recovery, flexibility, and pain relief. This complete beginner\u2019s guide teaches you how to start and maximize results! Foam rolling has so many benefits and is popular amongst physical therapists and athletes to maximize muscle recovery. True to the name, it\u2019s simply a roll of foam that &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-12661","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/12661","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=12661"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/12661\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=12661"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=12661"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=12661"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}