A foam roller is the perfect accessory for anyone who loves massages. The difference here is that you don’t have to ask someone to massage you, you can do it yourself, and at any time. In the article, we will talk about its advantages and how to make it as useful as possible. Let’s start with:

Types of foam rollers

Short or long, hard or soft, embossed or smooth… there are many options. Depending on your needs and physical condition, you can use any of them. One of the main purposes for which it is used is to relax muscle knots. That is why the most used among the types of rollers is the embossed one. It skillfully massages the affected points in your body and relaxes the muscles.

After heavy physical exercise, it is advisable to use the softer version of the accessory for self-massage, since then the muscles are more sensitive. This will reduce the likelihood of you feeling pain during the massage itself. Many people find it uncomfortable while using it, but that's precisely because they haven't chosen the right one for their purpose.

Foam roller before or after training?

You're probably wondering when is the best time to use this device. Honestly, it's good to use it both before and after training. Before training, because it wakes up and prepares your muscles for training, gets your blood moving and protects you from injuries. After training, to relax tight muscles and help you recover better and faster.

There are many conflicting opinions, but it's best for everyone to check for themselves, since no one else can judge better than you how you will feel better. You can spend 10-15 minutes before and after your training.

Benefits of using a foam roller

As we already mentioned, one of the main reasons for using it is to massage and relax muscle knots. Many people also use it for stretching, find it useful in gymnastics, yoga and many other sports. Thanks to its ease of use, you can significantly shorten your body's recovery time.

Do you feel stiff and with limited movement?

Take advantage of the following advantages of the foam roller:

• Increases flexibility and mobility
• Significantly reduces muscle soreness
• An excellent means of warming up before training and relaxing after it
• Improves blood circulation and recovery processes in the body

If you are a true fan of massages, then you will also save money by using the foam roller, as you can use it every day to relax you from the accumulated tension during the day. Anyone who has had a massage knows what a pleasant feeling you feel after a well-done massage, and you will experience the same after a foam roller massage, and with a one-time investment.



Is the foam roller safe

It is recommended to avoid using the foam roller if you have a serious injury, such as a torn muscle or fracture. It can be used at any other time - before and after training, if you are under stress, if you have tight muscles, if you exercise regularly and have muscle cramps. It is considered completely safe when used correctly.

Avoid rolling on it with your knees, elbows and ankles. It is used for larger areas of your body, such as calves, thighs, legs and back. If you are not sure, just ask someone familiar for advice.

How to use a foam roller

If this is your first time using this accessory, we recommend that you watch a few videos on the Internet “foam rolling for beginners” or ask a fitness instructor who will be able to show you exactly how to perform the exercises. As well as give you advice on more exercises and its use and storage.

In general, it is enough to follow these steps:
It may be painful at first, but this will be due to the fact that your muscles are tight. Start with light pressure, helping yourself with your hands or feet, gradually increasing the pressure as you relax.

Slowly work on the part of your body, without rushing to roll, make slow movements for up to 1 minute in one place.

Drink more water during the day, it also helps with better recovery.

We hope that we have been useful to you with the article! If you’re curious about more sports and nutrition topics you can read the rest of our articles.