If you exercise recreationally in the gym or do some sports, you have probably encountered FOAM ROLLER, but you did not know what it is for and how you can use it in your training. A foam roller is a roller that can be of different colors and sizes, and its main purpose is to relax muscle tissue and fascia.
The use of foam rollers can greatly affect your training because you will relax your muscles, and stretching will be less uncomfortable. Roller skating regulates the pressure in the muscles, which forces them to relax and thus allows for better blood circulation to the muscles. The muscles are thus warmed up, and the heated muscles allow for the release of greater strength. Also, using rollers reduces the risk of injury because heated and elastic muscles are less likely to overstretch.
How to use a Foam roller?
Because of all of the above, it is recommended to give a light massage with a foam roller about 10 minutes before training, until you warm up all the muscles in the body. Pay special attention to the side of the knee, hamstring, gluteus and side of the back. In a certain position, pain will be felt and then it is necessary to stay in that position until the pain stops or until you can no longer endure the pain. As soon as you move out of this position, the pain will decrease.
By pressing on the inflamed areas, the muscles become more relaxed, which causes them to have better blood circulation. This makes it possible to create a working temperature in the body that will make it easier to cope with all the efforts during training, which will allow you to lift higher and run faster.
Types of foam rollers
Each foam roller has its own way of acting on the muscles, so it is important that when choosing a foam roller for yourself, you can choose the one that suits you.
1. Standard foam roller
It is made of a special sponge and can be of different colors (blue, white and black). For example, blue is the softest roller of this type and causes the weakest compression on the muscles. It is used to massage the muscles, but it is very good as an unstable base for core exercises. If you’re new to using foam rollers, it may be best to start with blue or white. If you are involved in recreational sports, it would be better to take a Grid roller. The downside of a standard roller is that it loses shape and firmness over time.
2. Grid roller
Unlike a standard roller, this type does not lose its shape and functionality over time. It is made in such a way that its smooth surface mimics a hand massage with the palms while the protruding parts give the feeling of a finger massage. Therefore, it has the effect of better blood circulation and oxygenation, whereby blood and nutrients reach painful and damaged areas on the muscle.
3 . Rumble roller
Sometimes it is said that its protrusions are harder than muscles, but softer than bones. If you are an athlete or a slightly more advanced recreational athlete, this type of roller should be your choice. This roller is used for deep muscle massage.
