Foam Roller for Fitness and Therapy

A foam roller is a simple yet revolutionary tool that has been creating a lot of buzz in the health and fitness world.Primarily, it is being used by physical therapist for therapy and rehabilitation purposes. Overtime, it has extended its purpose as an exercise tool that can be used for stretching, balance training, pilates and yoga. So what exactly does a foam roller look like? A foam roller looks like a log that is cylindrical in shape and 6 inches in diameter, with length ranging from 24 – 36 inches depending on the user’s preference. .

The foam roller is being used by coaches, athletes, and trainers but today, anyone can use it because it can provide you with a healthy and flexible body. Whether you’re injured or not, you are sure to benefit from this tool; it is what you need to exercise certain body areas. It will serve as your cushion and it is placed between the floor and your body.

Types of Foam Roller

When buying a foam roller, you will soon find out that there are several varieties to choose from. Here are some of the types that you can find in the market:

1. Low Density – this foam is low density and is softer; you can find this in white color but you should be aware that it will not last for a long time; this is ideal for starters
2. EVA foam – this is better than the bio-foam because it can provide you with greater pressure
3. Molded foam – a very good example is the PB Elite and you can find them in most gyms or fitness centers; high density small beads are molded to form this cylindrical roller
4. Grid – the inner core of the foam roller is hard and it has outer foam later of about one inch; this can provide you with the firmer feel that you love

As you can see, there are many choices in the market and it’s quite easy to find the most suitable foam roller. The diameter of most rollers is six inches but you can also find ones that are 1-3 feet in length.

Foam Roller Uses and Benefits

People have different reasons for using the foam roller. Among the top reasons are the following – physical therapy, IT band syndrome, myofascial release, balance and strength training, and yoga/Pilates. Using the foam roller is easy. All you have to do is put the roller on the floor and place your weight over it. It is up to you if you will add or lessen the weight because this will also adjust the pressure. You can focus on the painful spots first and move on to other parts of the body. The foam roller is quite good in addressing minor body pains when done properly.

Just below the skin, you will find the superficial fascia and this is what the foam roller targets. The soft tissue connects the muscles, nerves, blood vessels, and bones. If you don’t exercise regularly, the tissues and muscles can get stuck. You can easily address the soreness and pain if you use the foam roller.

With the use of the foam roller, you can release the fascia and soften it. This will lead to breakdown of scar tissues, as well as the adhesions between muscles, skin, and bones. Myofascial release is quite effective in addressing shin splints and IT band syndrome.

The body normally reacts to pressure and when you use the foam roller, you are relaxing the muscles though autogenic inhibition. You will need to target the tight spots when using the foam roller. This is similar to massage wherein lactic acid is flushed out with the enhanced blood flow in the targeted area. You can improve flexibility and the soreness will also go away. Self-massage is what you can get if you have your own foam roller.

Foam Roller Exercises

There are several foam roller exercises that you can perform at home or in the gym. The first thing that you have to do is to learn how to use the foam roller properly. This can include the straight leg which is ideal for working out the core and quads. The hip release is great for working the obliques and hip flexors. If you want to get the best results, there is a need to perform the exercises properly and you must utilize the breathing techniques in yoga.

There are now videos that you can use if you want to learn the basics of using the foam roller. Some of the videos can be found online. Take your time in studying the steps and soon you can do it on your own.

The Best Foam Rollers

Now that you know the importance and benefits of foam rollers, don’t you think that it’s time for you to buy one? The good news is that you can easily purchase the foam rollers at local and online stores. If you want to do some self-massage, you will need to invest a certain sum for your own benefit. When you buy the roller, you should consider the material, durability, price, and quality.

The high density foam roller and EVA foam roller are some of the best choices in the market. With the cell foam, it is capable of handling weight and frequent use. It can also hold its shape well in comparison to other rollers in the market. You also have to look into the bio-foam if you’re a new user. However, this won’t last long. The grid foam roller is also great because it is made up of PVC underneath and outside, it has a softer material.

Take your time in looking for the best foam roller in the market. There are many materials and products that you can choose from. If you want, you can take a look at the customer testimonials and product reviews. You have to invest time and effort in finding the right foam that can meet your needs. Some foams can fold or lose shape after a few uses. The foam roller should support your weight and retain shape no matter how many times you use it.