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  • Writer's picturetommy3726

Why we foam roll.

Why Foam Rolling?

Foam rolling, also known as self-myofascial release, is a form of self-massage that targets tight muscles and fascia, the connective tissue surrounding muscles. Incorporating foam rolling into your fitness routine offers a multitude of benefits:

  1. Improved Flexibility and Range of Motion: By applying pressure to specific areas of the body, foam rolling helps release tension and knots in muscles, allowing for greater flexibility and improved movement patterns during workouts.

  2. Enhanced Muscle Recovery: After intense exercise, muscles can become tight and sore due to micro-tears in the muscle fibers. Foam rolling promotes blood flow to the muscles, aiding in the repair process and reducing post-workout soreness.

  3. Prevention of Injuries: Regular foam rolling can help prevent injuries by identifying and addressing areas of muscle tightness or imbalance before they lead to more serious issues.

What Does Foam Rolling Do?

Foam rolling works by applying pressure to trigger points or knots in the muscles, which helps release tension and restore proper muscle function. Additionally, foam rolling can break up adhesions in the fascia, improving overall tissue quality and mobility.

Try It Out: Quads and IT Band

One area of the body that can benefit greatly from foam rolling is the quadriceps (quads) and iliotibial band (IT band). These muscles often become tight and overworked, especially for individuals who engage in activities such as running, cycling, or weightlifting.

To foam roll your quads:

  1. Begin in a plank position with the foam roller placed under your thighs.

  2. Using your arms for support, slowly roll the foam roller up and down your thighs, focusing on any areas of tightness or discomfort.

  3. Spend extra time on any trigger points, applying gentle pressure until you feel the tension release.

To foam roll your IT band:

  1. Lie on your side with the foam roller positioned under your hip.

  2. Support your upper body with your hands and the opposite leg.

  3. Roll along the length of your IT band from your hip to just above your knee, pausing on any tender spots.

Remember to breathe deeply and relax into the foam roller as you perform these exercises. If you find a trigger point or sore spot try and hold it for 30 seconds.

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