How to Use the Foam Roller Before and After Your Workout
Foam rollers aren’t magic, but they can be useful for certain movements before and after a workout. There are two main ways to use your.
Before a workout instead of stretching
If you are familiar with the type of stretch in which you hold the position for 30 seconds or so, sinking deeper and deeper to a point of mild discomfort, this is a static stretch. This is not necessary (although it is traditional for many athletes) and it has several disadvantages. If you stretch too much, you can stretch a muscle, and there is evidence that stretching right before a workout can reduce the ability of your muscles to generate maximum strength.
Instead, many people now prefer dynamic stretching, in which you move your body in the desired range of motion. For example, running in place while hitting the glutes is a dynamic version of the traditional static quadriceps stretch.
But the third option is to roll the part of your body out of the foam that you would otherwise stretch , instead of stretching it. This serves the same purpose as dynamic stretching because it allows your muscles to move; Research shows it can improve your range of motion when done before exercise. So if something feels cramped during your workout, you can roll that part of your body with foam before you get to work.
After or between workouts, instead of massage
Compressing muscles with a foam roller is the type of self-massage that many people love after exercise, or as a way to get moving without overwhelming yourself on the day off.
The science is still unknown if massage works to “recover” or to relieve muscle pain. Massage does not “flush out lactic acid” or other toxins , but some research supports the idea that damaged muscles can heal slightly faster with massage.
More importantly, it’s good. If you feel like you have knots or trigger points in your muscles, or if you just always feel better after a foam rolling session, this is a great reason to spend some time rolling out.
How to use a foam roller to massage muscles
Use a roller by placing it on the floor and then placing some part of your body over the roller. (Sit on it, for example, if you want to roll out your styrofoam buttocks.)
From there, you will place your hands and feet on the floor, at least most of them, and move back and forth as you roll over the foam balloon.
Because gravity exerts pressure, you can soften the massage by transferring more of your weight to your arms and legs, or more intense by letting the foam roller take most of your weight. A larger, softer roller will feel softer to the touch, while a smaller, harder or textured roller will give you a more “it hurts” feel.
At the same time, mobility before workout and post-workout massage is something that many of us enjoy, but it is not necessary. If you feel better when you are not foaming a roll, listen to your body.