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Foam rolling is a simple, accessible way to warm up and ease muscle tension \u2014 <\/span>if <\/span><\/i>you do it properly. Myofascial release, the technical term for what you\u2019re doing when you foam roll, can be uncomfortable at times, but it\u2019ll do your muscles good if you stick with it.\u00a0<\/span><\/p>\n First, let\u2019s go over the basics of myofascial release. Fascia is<\/span> the connective tissue covering all of your muscles, nerves and organs. When it becomes strained, your muscles feel tension and pressure, causing soreness. Myofascial release \u2014 in this case, foam rolling \u2014 massages and stretches the fascia layer to relieve that pain.\u00a0<\/span><\/p>\n \u201cFoam rolling is a way to self-massage or release the fascial tension created by training, aging and life,\u201d says Elizabeth Andrews, ACSM-certified fitness instructor, presenter, educator and movement coach.<\/span><\/p>\n The movement enhances blood flow and keeps soft tissue supple, which allows for joints to move easier.\u00a0<\/span><\/p>\n \u201cI usually suggest to my clients that they roll about ten times up and down an area,\u201d <\/span>says <\/span>Keely Grand<\/span>, MA, certified personal trainer and wellness specialist.<\/span> \u201cBut if they hit a tender spot then they can stay longer in that area.\u201d She adds it\u2019s important to always support yourself with your upper body, core and lower body while rolling, and to avoid rolling directly over your joints.\u00a0<\/span><\/p>\n Foam rolling also isn\u2019t something you should rush through. Taking the time to thoroughly massage the muscle groups you\u2019re working on will help ensure you reap the benefits and help you steer clear of those joints.\u00a0<\/span><\/p>\n Not convinced it\u2019s worth the time and effort? Here are some more reasons to pick up foam rolling:<\/span><\/p>\n Foam rolling helps workout recovery by increasing blood flow to muscles while they are relaxed from the massage, says Nancy Jusino, NASM-CPT, PES. Increasing circulation to your muscles also means they\u2019ll be fed the vital nutrients they need to heal and repair stronger and tighter.\u00a0<\/span><\/p>\n When you breathe deeply, you increase the amount of oxygen delivered to your muscles. Oxygen moves blood around, and blood drops off all the goodies for a prompt recovery. Deep breathing also helps you relax, easing tension from sore muscles. When you\u2019re sore or in pain, the tendency is to do the opposite and hold your breath.\u00a0<\/span><\/p>\n \u201cThe focused breathing will help blood move more freely to the area you are working on and help keep the muscles relaxed,\u201d Jusino says.<\/span><\/p>\n Delayed onset muscle soreness (DOMS) is a phenomenon that most lifters are familiar with. It happens about 12-24 hours after your workout and can last from 1-3 days, according to the <\/span>American College of Sports Medicine<\/span><\/i>. This is the kind of sore where going up and down the stairs, for example, leads to grimacing and lots of moans and groans. The good news is that recent <\/span>research<\/span> published in the <\/span>Journal of Athletic Training<\/span><\/i> found that foam rolling reduces DOMS.\u00a0<\/span><\/p>\n When you have good mobility and can move easier, you\u2019ll end up moving your muscles more. This can also help get blood flowing, potentially making you less sore after a tough workout.\u00a0<\/span><\/p>\n \u201cThink about it as moving the energy in your body,\u201d Grand says. \u201cTension and stress also get stuck and one of the ways to release those things is by foam rolling.\u201d\u00a0<\/span><\/p>\n1. Rolling Increases Circulation<\/b><\/h3>\n
2. Rolling Reminds You to Breathe Deeper<\/b><\/h3>\n
3. Rolling Reduces Inflammation and Soreness<\/b><\/h3>\n
4. Rolling Improves Mobility<\/b><\/h3>\n