First and foremost, foam rolling can be done correctly AND incorrectly. I want to make sure that everyone understands that aggressively rolling over your tight muscles is NOT good for them and can actually lead to bruising the tissue. Don't do that! Using foam roller is a form of self-myofascial release, or self-massage, this technique helps get rid of adhesions in your muscles and connective tissue. By adding this to your fitness regime you will increases blood flow to your muscles and create better mobility. What does that do? It helps with recovery and improves performance.
1. RECOVER FASTER AND PREVENT INJURY
“If you are still of a mind that foam rollers are for everyone else, then you are missing out on one of the most effective tools at your disposal for physique-building, recovery and injury prevention. Rollers are the most popular mechanism for self-myofascial release, or SMR, and are gaining popularity among elite athletes of all walks because of the drastic and usually immediate impact it has on their performance and overall health. Here are some of the most frequently discussed aspects of SMR as it pertains to dedicated lifters.”
2. INCREASE FLEXIBILITY
“So you can bench press a car and deadlift a truck, but can you bend down and touch your toes or hug your knees to your chest? With so much mixed information about stretching, static v. dynamic, pre-workout v. post-workout, it’s tough to know the best way to relieve muscle tension. But there’s a simple technique that will keep your muscles sliding and gliding with ease. Taking proper care of underlying fascia is your new secret weapon to improving mobility, flexibility, and range of motion.”
3. RELEASE SCAR TISSUE
“When you foam roll, you put targeted pressure on your fascia, releasing trigger points where you’re feeling pain. The process relieves pain caused by shin splints and IT band syndrome, both of which are very common in runners, and more generally, usually clears up problems caused by tight fascia and muscles.”