Using a firm foam roller is an excellent strategy for decreasing muscle soreness that arises after training because it helps release and decrease the tension of fascias, which are tissues that cover the muscles, thus increasing flexibility and fighting pain caused by physical exercise.
These rollers should be firm and contain shocks 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 smoother and more relaxing massages at the end of a light workout when there is no pain.
How to Use the Deep Massage Roller
Its mode of use is very simple and the benefits are great. In general, it is advisable to put the roller on the floor and use the weight of the body itself to press the area that you want to massage, taking care to stimulate all the muscle that is aching until it reaches the point of greatest pain, insisting with small movements facing behind this painful spot.
The deep massage time for each area should be 5 to 7 minutes and the pain decrease can be felt right after its use and is progressive, so the next day you will have even fewer pains but it is important to avoid rolling over the bone surfaces such as elbows or knees.
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For knee pain
To combat knee pain after a run, for example, called iliotibial band syndrome, you should position yourself exactly as shown in the picture above and use your body weight to slide the roll across the lateral extension of the thigh during at least 3 minutes. When you find a specific point of pain near the knee, use the roller to massage this point for another 4 minutes.
To the back of the thigh
To combat pain in the back of the thigh after a workout in the gym, for example, you should stay in the above image position and let the body weight slide the roller along the entire hamstring region ranging from the end portion of the butt up to the back of the knee. This stimulation will decrease muscle soreness and will greatly increase the stretching capacity in the posterior region of the body and a good test that can evidence this benefit is to do stretching the hamstrings before and after deep massage.
For stretching you only need to stand with your feet apart at hip width and bend your body forward trying to place your hands (or forearms) on the floor, keeping your legs always well stretched.
For calf pain
Calf pain is common after training in the gym and also in running and a great way to relieve this discomfort is to let the roller slide across the twin muscles of the leg to the Achilles heel. In this case you can let the roller slide on both legs at the same time, but for a deeper work, do with one leg at a time and at the end enjoy to lengthen the front region of the leg keeping the position that shows the image above for about 30 seconds to 1 minute with each leg.
For back pain
Roller slip across the entire back area is very comforting and helps to dodge the pain caused by physical exercise and even after a bad night's sleep when you're awake with spinal pain. You just need to stay in the position that shows the image and let the roll slide from the back of the neck to the top of the butt. As the back area is larger you should insist on this massage for about 10 minutes.
Where to buy Foam Roller
It is possible to buy foam rolls like those that appear in the pictures in stores of sports products, rehabilitation and also through the internet 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 fighting after post workout the Foam Roller can also be used to practice exercises that strengthen the abdominal and lumbar spine muscles and also increase balance and so are much used in classes of Yoga and Pilates.
