In the last blog regarding Glute Activation we discussed the importance of that being a part of your warm up in order to prevent/ reduce injury. A piece of handy equipment that will also aid injury prevention and reduction is a Foam Roller. Foam Rolling has gained massive popularity over the past few years and there is a good reason for it.
Essentially, a foam roller is like carrying around a miniature sports massager. It can loosen tight muscles, break down knots and even get the blood better circulated to that area. This means there will be less strain going through your joints and as a result prevent injury and help relieve joint and muscle pain
What is the best practice in using them?
We recommend you roll 8 times up AND down on major muscle group - quads, calf's, glutes etc. Then go back through them holding the roller on each "knot" (a painful tight bit of muscle) for 30 seconds, or until the pain subsides.
Should I roll before or after a session?
We recommend you roll before as it improves circulation to muscles but it doesn't hurt doing both.
Where can I buy one?
Well, most gyms tend to have a few laying about but if not, the easiest way is to head over to Amazon or eBay and pick one up there.
What type should I get?
Although the equipment is referred to as a foam roller we recommend you purchase a plastic centred roller (as pictured above). They will last a lot longer than the traditional foam rollers. If you have ever used them before you will know that they start to become soft after a few weeks and lose their effect.
Please note: if you have not used a foam roller before or even for a few weeks then it will hurt. Do stick with it though as the long term benefits out weigh the short term pain!
Any question please leave a comment on Facebook we'd be happy to help. We would always recommend you speak to a physio or coach before foam rolling. Good Luck!
