Foam rolling can be painful, but it doesn't have to be, as long as you carry out the process in the correct way with the right product! To find out how to use a foam roller for muscle recovery, continue reading to learn from the experts here at Pulseroll.
Foam rolling and muscle recovery
After an intense bout of exercise, foam rolling is thought to alleviate muscle fatigue and soreness (ie, delayed-onset muscle soreness ), and improve muscular performance. Potentially, foam rolling may be an effective therapeutic modality to reduce DOMS while enhancing the recovery of muscular performance.
Due to increased popularity, foam rolling has now become a common practice for treating or preventing soft tissue restrictions. During foam rolling, individuals use their own body mass on a foam roller to exert pressure on the soft tissue. The motions place both direct and sweeping pressure on the soft tissue, stretching it and generating friction between it and the foam roller.
Foam rolling can be considered a form of self-induced massage because the pressure that the roller exerts on the muscles resembles the pressure exerted on the muscles through manual manipulation by a massage therapist.
How exactly does a foam roller help muscle recovery?
Foam rolling can be beneficial for easing sore muscles and reducing inflammation.
One small study of eight male participants found evidence that foam rolling after exercise may help reduce delayed-onset muscle soreness. Foam rolling works to break up adhesions, reduce stiffness, decrease soreness, increase blood flow, and reduce tissue tension, leading to improved recovery and performance.
Studies have shown that rolling out your muscles does decrease tissue tension and can improve your range of movement, increasing your speed and flexibility.
While there are many benefits to rolling out your muscles prior to or following a workout, studies have also shown that foam rolling can be used without affecting muscle performance and strength and may just be used as a cheaper method of soft tissue massage.
Finding the right foam roller
Using the correct foam roller is key as this helps significantly with your comfort.
Using a vibrating foam roller is the best option since the vibrations do all the work for you. Here at Pulseroll, we have a selection of vibrating recovery products that help with muscle recovery. All products are scientifically proven and help with muscle pain and reduce that dreaded next day muscle soreness.
Through continued use, the vibration technology in with the vibrating foam roller will flush away lactic acid and increase your circulation, which not only hugely benefits your muscles but also your heart and all aspects of your health. Due to the vibrations, there is almost NO need to roll. The technique required is minimal and it is far less painful to use than a traditional foam roller.
To find out more on our vibrating foam roller and their recovery bundle, please visit our shopping hub.
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