The simple but versatile foam roller and Stretch Out Strap can be used to soften, stretch, and re-align the muscles in order to relieve tension, promote recovery, and prepare the body for additional training. Benefits of foam rolling include:
Improves circulation throughout the skin, fascia, and muscles. Through improved blood circulation, more efficient exchange of nutrients and waste products occur at the cellular level improving recovery.
Lengthens short (tight) muscles, tendons, and ligaments. Some muscles (i.e. hip flexors) and tendons/ligaments (i.e. iliotibial band) are prone to shortening, and are difficult to effectively stretch and apply therapeutic pressure. But with a foam roller, you can apply deep pressure massage to such areas and lengthen shortened tissues, thereby preventing physical imbalances that can predispose you to injury.
Improves mobility and range of motion. Studies by the National Strength and Conditioning Association reports knee joint range of motion (ROM) increases of 12.7% and 10.3% at two and 10 minutes, respectively, following two one-minute bouts of foam rolling of the quadriceps.
Increases training efficiency. A study published in 2013 in Medicine & Science in Sports & Exercise reported reduced muscle soreness one, two, and three days after an intense workout increasing training efficiency.
The following videos give you an introduction to foam rolling and stretching. For a hands-on learning experience, join us at our next This is How We Rolland Speed Stretch workshops.