The foam rollers are used for exercise. Runners say they help with circulation and recovery. According to Healthline, foam rolling can help reduce muscle tension, assist the muscle repair process, and boost circulation and elasticity. Even if you don’t like exercising, foam rolling can work on tight spots throughout your body that can be caused by poor posture or too much sitting.
The National Association of Sports Medicine says foam rolling helps relax the muscles. The cumulative injury cycle can be broken up by foam rolling. The soft tissues of the body can be healed if you target these adhesions.
If foam rolling isn’t done correctly it can cause injuries. When small blood vessels break beneath the skin, a bruise will appear. It’s normal for a bruise to occur during an accident or fall, but foam rolling may work against the healing you seek. There are some reasons why you might bruise.
If you feel sore after rolling, it’s probably because you rolled too long. You should move over a tight spot for about 30 to 60 seconds. There should be a sense of freedom after you roll. When you’re at a sore spot, foam rolling might feel painful, but you should be able to relax. Rolling too hard can cause your muscles to be tight or bruised. Keep the pressure to a five on the scale.
It’s a good idea to start with the points that are less sore. The soft tissues are encouraged to relax before hitting that hard spot. Start with long, easy strokes along the entire muscle, then head to the tender area for 30 seconds. According to the National Association of Sports Medicine, it’s helpful to do some static or dynamic stretching after a workout. During your workout, you can roll some foam.
If you roll over bones or joints that are hard, you might bruise. The places that won’t benefit from foam rolling are the ones that are less likely to stay in place. If you want to avoid rolling over a bone, find the muscles around them, such as the quad or calf.
It is a mistake to roll out the tension in your lower back. If you put an excessive arch in your lower back, it could cause more strain on your body. Roll over the lacrosse ball on your back. It is possible to use your foam roller along your upper and mid back, but remember to focus on the lats.
Sports Injury Physio says foam rolling will not relieve strain along the iliotibial band. The IT band isn’t likely to stretch and relax because it’s made from a different type of fiber. You might hurt more if you use a foam roller on your IT band. A tight IT band is usually the result of tight muscles. Try rolling foam over those areas.