Foam rolling is a form of Self Myofascial Release (SMR). This is a fibrous layer of connective tissue that surrounds all of the muscles in our body. Fibres of the fascia become cross linked, restricting flexibility and sometimes causing pain if they aren’t mobilised properly. Foam rolling is a great way to mobilise the fascia helping you recover faster from sessions and increase your exercise performance due to better Range of motion (ROM).
Relieves Muscle Tension
As you roll, you provide focused pressure that encourages the muscle to relax, you break down knots, release built up toxins and as a result relieve any tension in the muscles, the more consistently you foam roll, the more tension you will release.
Increased Range Of Motion
An increase in ROM and therefore flexibility comes from the fascia being loosened. An increase in range of motion improves your exercise performance and decreases risk of injury.
Quicker Recovery Time
This is great news because you can crack on with your next session with no aches. This is because by breaking down the knots in the fascia, it increases the quality of it, meaning after sessions, you recover faster.
Improves Appearance OF CELLULITE
Who doesn’t want to improve the appearance of cellulite? As you break down the tissue, you draw toxins out of the fat, that along with the increase of blood supply and nutrients to the area improve the appearance of cellulite.
How Often And How Long For
You should aim to foam roll at least twice a week, if you can foam roll more do so.
10-20 minute foam rolling is sufficient. You may also notice that some areas of your body need more attention than others, thats completely normal. Make sure you work on those areas for a little longer to help release the pressure and knots.