Foam rolling was introduced to the general population of fitness through sports performance coaches who work with professional athletes. Its effectiveness has been scientifically proven for recovery from intense workouts, reducing muscle soreness, improving flexibility and overall performance. Today foam rolling has become popular in fitness and wellness settings. Abdelhak Chegri, one of our Fitness Experts here at Well & Being, shares how foam rolling might be a beneficial addition to your workout routine.
Foam rolling helps a great deal in reducing muscle soreness, releasing trigger points, improving muscle health and function by helping with the breakdown and removal of lactic acid from muscle tissue and aids overall performance.
Foam rolling is a very effective form of self-care, and having an instructor guide you will make that experience more beneficial. For example, instructors can make you aware of contraindicated areas of the body where pressure is not recommended and help zone in on areas that will have the greatest benefits. Another important element that often gets overlooked is the direction where one should foam roll, which should be done in such a manner to help improve lymph flow rather than against it
A vibrating foam roller is a device that makes foam rolling even more effective, as it provides the vibration along with the pressure and massage to upgrade the process and make it more beneficial. A vibrating foam roller massage will be felt penetrating through soft tissue and reducing muscle tension even after the session ends!
Foam rolling in general should be introduced to the body slowly to avoid unnecessary soreness, as different people will have different tolerance to discomfort that can occur from the introduction of any new activity or massage technique. A 5-minute segment before and after a workout is a good place to start working mainly in large muscle groups like quads and hamstrings. A 15 to 30-minute session can cover all muscle groups in the body.
Looking for an introduction to foam rolling? Join us at Well & Being Tuesday morning from 8:00-8:30 am (schedule subject to change) for a guided foam rolling class to get you started. View more of our fitness classes on our website and for pricing, availability and booking inquiries, contact Well & Being Spa at 480.585.2772.