Using a firm foam roller is an excellent strategy for reducing muscle pain that arises after training because it helps to release and reduce tension in the fasciae, which are tissues that cover the muscles, thus increasing flexibility and combating pain caused by physical exercise.
These rollers must be firm and have bumps all around them so that they can massage the muscles more deeply, but there are also softer rollers that have a smoother surface that are great for increasing blood circulation before training, as a way of heating, and also for gentler, more relaxing massages at the end of a light workout when there is no pain.
How to use the deep massage roller
Its use is very simple and the benefits are great. In general, it is recommended to place the roller on the floor and use your own body weight to press the area you want to massage, taking care to stimulate the entire muscle that is sore until you find the point of greatest pain, insisting with small movements facing forward. back at this sore spot.
The deep massage time for each area should be 5 to 7 minutes and the reduction in pain can be felt immediately after use and is progressive, so the next day you will have even less pain but it is important to avoid rolling over bone surfaces like elbows or knees.
To combat the pain that appears in the knee after running, for example, called iliotibial band syndrome, you must position yourself exactly as shown in the image above and use your body weight to slide the roller along the entire lateral extension of the thigh for at least least 3 minutes. When you find a specific pain point near the knee, use the roller to massage that point for another 4 minutes.
For back of thigh
To combat pain in the back of the thigh, after a workout at the gym, for example, you should stay in the position above and let your body weight slide the roller along the entire hamstring region, starting from the end of the thigh. butt to the back of the knee. This stimulus will reduce muscle pain and greatly increase the stretching capacity in the posterior region of the body and a good test that can demonstrate this benefit is to stretch the hamstrings before and after the deep massage.
To stretch, you just need to stand with your feet hip-width apart and bend your body forward, trying to place your hands (or forearms) on the floor, keeping your legs straight.
Calf pain is common after training at the gym and also when running and a great way to alleviate this discomfort is to let the roller slide along the entire length of the twin muscles of the leg to the Achilles heel. In this case, you can let the roller slide over both legs at the same time, but for deeper work, do it with one leg at a time and at the end, take the opportunity to stretch the front of the leg while maintaining the position shown in the image above. for about 30 seconds to 1 minute with each leg.
The rolling of the roller over the entire back area is very comforting and helps to alleviate the pain caused by physical exercise and even after a bad night’s sleep, when you wake up with back pain. You just need to stay in the position shown in the image and let the roller slide from the back of your neck to the beginning of your butt. As the back area is larger, you should insist on this massage for about 10 minutes.
Where to buy the Foam Roller
It is possible to buy foam rollers like the ones shown in the images in sporting goods and rehabilitation stores and also online and the price varies according to the size, thickness and resistance of the product, but varies between 100 and 250 reais.
Other uses of foam rollers
In addition to being great for repairing injuries, increasing flexibility and post-workout combat, the Foam Roller can also be used to practice exercises that strengthen the abdominal and lumbar spine muscles and also increase balance, which is why they are widely used in fitness classes. Yoga and Pilates.
