Foam Rolling 101
Here's a breakdown of some things you should know about foam rollers.
Foam rolling targets the fascia.
The roller can not only help stretch your IT bands, but it can help rejuvenate and strengthen your entire body by healing and restoring your fascia. Fascia is a thin layer of connective tissue that lies under the skin and wraps around the every muscle and organ in the body. Fascia helps connect the muscles to the bones and joints and plays a key role in our structural integrity.
The benefits of foam rolling.
One of the key benefits of the roller is that it helps smooth out and hydrate the fascia. This improves circulation throughout your entire body which helps to oxygenate the blood, boost lymphatic drainage and flush toxins from the body. The roller also helps reduce inflammation in the body while increasing flexibility and range of motion.
Foam rolling can be painful but it should feel good.
With the right roller and technique, rolling should feel really good. Some exercises can be challenging and hurt in a GOOD way, but if rolling really hurts you, you're doing it wrong. With so many rollers on the market, people starting out should start with a medium-density roller that has a bit of give. A roller that is too hard might be uncomfortable or painful, which is not the intention of rolling.
Foam rolling can be used in all forms of movement and exercise.
The roller can also be used as the basis for a total body workout that is the perfect complement to whatever other exercise you like to do, or can be a workout in its own right. Used correctly, the roller can also help improve the connection to your core muscles.