Foam rolling has become a popular trend in the fitness and sports performance field, and rightfully so. But did you ever wonder what it actually does or when you should be foam rolling? These questions will be answered for you below:
Why should I foam roll and what does it do?
When you work out, you cause microtears to your muscles and you need your body to supply enough blood to the area so it provides enough nutrients to help these small tears repair and build, leading to the building of muscle and allowing you to get stronger. Foam rolling actually promotes the blood flow to the area and helps these obstructions repair. Another great benefit of foam rolling is by breaking down these adhesions, it allows the body to maintain range of motion, prevent scar tissue to build, and ultimately prevents injuries.
When Should I foam roll?
The best time to foam roll is at the end of your workout. It should be done for about 5-10 minutes followed by static stretching. It can be done at the beginning because it does promote blood flow to a specific area, decreasing the viscosity of one’s joints, and can be used as a form of warming up, but is not the best option. At the end of the workout is when foam rolling can be most efficient for the main reason that it allows the muscles to relax by activating sensory receptors connecting your muscles fibers to your tendons. Once these muscles are relaxed and are not pulling on your tendons too hard you can get a great stretch and improve your overall flexibility.
As you can see, foam rolling helps the body repair, maintain and improve flexibility, and can help prevent you from getting injured. It is a great tool and should be introduced in to ones workout. Good luck with your fitness journey, and remember to train smart, hard, and try to have fun!