FOAM ROLLING -TYPES AND BENEFITS
Foam rolling applies pressure to specific spots on the body, it can loosen tight soft tissue and improve blood flow.
There are so many benefits to foam rolling and the effectiveness when using one for warming up, cooling down and recovery days.
Let’s face it, we have all been there! Diving head-first into a new training regime and not warming up or cooling down accordingly.
The next morning, we wake up feeling stiff and sore.
“no pain, no gain” right?
Wrong!......This is where your foam roller will be your anti-inflammatory! Foam rolling before you begin training and cooling down will help release the buildup of lactic acid and tightness in the muscle tissue and in result will help prevent DOMS (delayed onset muscle soreness)
CHOOSING YOUR FOAM ROLLER
Choose a foam roller that suits you:
· SMOOTH ROLLER (FIRM FOAM ROLLER)
o A smooth roller is on the market for foam roller newbies. The roller is a lot less intense but still effective. I would recommend beginning with the smoother roller as it will help familiarize yourself with the technique of how to foam rolling.
· BUMPY FOAM ROLLER
o Exactly what the title says. This roller is filled with ridges and bumps to work deeper into the muscles. This type of roller is great for releasing tension and knots.
· MASSAGE BALLS
o To specifically work targeted areas such as the glutes or shoulders, the massage balls are great. These can be of different levels of difficulty and the intensity is based on how little/many ridges and bumps are on the ball.
TIPS WHEN FOAM ROLLING
o Tip #1: Use your foam roller when your muscles are warm and after a workout.
o Tip #2: Roll your body weight back and forth 10-12 times on the affected muscle. (this will help release the tension)
o Tip. #3: Stay on soft tissue and avoid rolling directly over bone or joints.
o Tip #4: 10-15 minutes is plenty of time when foam rolling.
o Tip #5: Focus on the areas you find are tight or restricting you when training.
o Tip #6: Drink plenty of water after a foam rolling session.
For more tips and training plans talk to our Osprey Leisure Club fitness team. Osprey Leisure Club offers flexible memberships for solos, couples, groups and families. Our experienced and friendly staff are always on hand to help or guide you. Check our website to learn more about the range of classes & our membership options.