Foam rolling is well known to have many positive benefits on your body and muscles. Widely used by athletes and rehabilitation professionals, foam rolling is proven to improve athletic performance as well as your overall muscle health.
But, perhaps you’re wondering, is foam rolling during pregnancy safe? However, a massage in the comfort of your own home could be exactly what you need during your pregnancy.
It is important to note that you should always consult with a doctor before using any new equipment while pregnant but if you fancy giving it a go, take a look at our top tips and guidance on foam rolling in pregnancy.
What are the benefits?
As your weight increases during pregnancy, so does the pain in your lower back, hips, knees, and feet. This does make sense as when you think about it, you are carrying another human inside you! It is going to put a lot of strain on your body and your muscles.
Many people use a foam roller to improve mobility and decrease muscle soreness as they work by increasing circulation in the muscle. Foam rolling during pregnancy can actually help decrease fluid retention, which typically occurs during the third trimester. It’s most common in the mother’s feet, ankles, and legs. It can also appear in the fingers, hands and forearms. This can be irritating and painful when moving! Ouch! This is where using a foam muscle roller can come in handy.
What areas on the body can be targeted?
Glutes:
- Sit on the floor with both legs stretched out in front
- Place the vibrating massage roller underneath your body on the gluteal area
- To focus on one side at a time, just lean to that side and place the opposite ankle over the knee
- Slowly roll back and forth while applying pressure down.
Calves & Hamstrings:
- Sit on the floor with both legs stretched out in front
- Place the foam roller underneath your body on either the calf or hamstring area
- You can do both legs with a longer roller or focus on one leg at a time
- Slowly roll back and forth while applying pressure down, pointing the toes forward
Feet:
- This can be done while sitting or standing
- Simply place the roller under the foot and apply pressure
- Slowly roll the foot back and forth
We’d recommend sticking to the lower body when using a foam roller while pregnant, avoiding the back or anywhere near the bump.
Pulseroll recovery tools
A vibrating foam roller is able to provide a deep tissue treatment similar to a sports massage, which is why so many people decide to use them instead of spending money on professional massages.
Here at Pulseroll, we use vibration technology to get deep into the muscle tissue. All of our products have a range of speed settings to suit everyone’s individual tolerance, meaning that using a vibrating foam roller in pregnancy is more achievable than you think. Simply adjust the speed setting to suit your needs. They can be used on a low speed setting, for less time on the areas of the lower body we mentioned before.
You should make sure to find those tender spots and put your focus there, because those indicate problem areas. You don’t have to spend a lot of time on each area, 1 minute is enough!
Remember, always consult a doctor before using Pulseroll products if pregnant.
Important tip: don't forget to breathe! Deep slow breaths will help relax your body.
If you’re looking for the best vibrating foam roller available, visit our shopping hub for the full range of Pulseroll vibrating foam rollers and muscle recovery tools!
