Foam Roller is a Versatile Piece of Exercising Equipment if You Know How to Use it Correctly: Foam Roller Usage & Top Choices for Foam Rollers Available Online (2021)

If you have seen those strange-looking long foam things in gyms and people rolling on them at weird angles, you have seen a foam roller for sure but do you know what it is and how it works? To start with, a foam roller is a lightweight, cylindrical tube of compressed foam. It may sound strange to you, but it is actually used for many different reasons. People use it to increase flexibility, reduce sore muscles, and getting rid of muscle knots. Rolling with a foam roller is a method of self-myofascial release. They come in tons of different sizes and firmness, and you can choose the one best suited for you.

These foam rollers were only seen with professional athletes, sportspeople, and coaches a couple of years ago, but now they are quite common, and you can see them hanging out of many gym bags around the city. The recent technology, easy accessibility of products, and variety in price have made things like these easily available to general people who want to keep fit or recover from sports injuries.

Self-myofascial release is nothing more than a way of massage yourself to relax your tight muscles. People use foam rollers, lacrosse balls, Theracane, etc., to do it. When you put pressure on points, you want to recover and come back to their normal functions after a hard workout or so. They bring the elasticity and health back to your muscles effectively.

It is an effective and affordable way of massaging your muscles and release painful knots in your body. It also stimulates blood flow and improves your performance during games, as well as heals the muscles properly. Using a foam roller can help you in the following ways:

Now that you know what a foam roller is let us see how it works.

A foam roller simply releases painful knots and tense muscles, which are also known as trigger points. You simply place a foam roller under you and roller over the stiff areas on your body. It helps in relieving pain; this process is also known as Myofascial release. Myo comes from the word muscles, and fascia is the network of tissues around your muscles and organs, which are spread like a web in your body.

When a part of the web is damaged, it creates a blockage, which leads to dehydrating of the fascia and forms painful knots. These knots restricts your movement and cause a lot of pain. It also prevents your muscles from recovering after an injury.

This article will inform you on the benefits of using a foam roller and how you can use it in many ways to help yourself and to keep your muscles working properly.

Here are a few great benefits of using a foam roller.

Below are some ways of using a foam roller. These are simple and easy to follow routines, which, when done correctly, can ease out the tension building in your muscles and keep you away from that terrible pain you detest, especially after a hard workout or a competitive sport.

Experiencing sore thighs is the most common effect after a strenuous workout. We all have felt it, and it hurts, especially a day after the workout. Using a foam roller properly can help you get rid of this pain faster than any pain killers.

Simply get in an upward facing dog. Place the foam roller under your thighs with your toes on the floor. Now, press your hands into the floor and shift your body forward and backward. Let the foam roller massage your quads and ease out the tension created between the muscles there. You will feel relaxing after a few rolls.

If you have tight calf muscles or pain in them, you can use a foam roller to heal them. Start with sitting on the floor with legs spread out in front. Put the foam roller under the left calf and put the right foot on the floor. You can also cross the right ankle over the left if you wish to put extra pressure on it. Now, use your hands to press your hips off the floor and roll from the ankle to below the knee. Rotate your left leg in and then out. Repeat the same on the other calf, and feel the difference instantly.

Another way of releasing tension from the side of your thighs is to place the foam roller under the outside of your thigh. Now, straighten your leg while pointing your toes. Press your hands firmly into the floor and move your body forward and backward while rolling along the side of your upper leg. You will feel the release in the section. Do the same on the other side till required.

Iliotibial band syndrome is a painful condition when your connective tissues rub against the thigh bone. These tissues or ligaments extend from the pelvic bone to the shinbone, and they tighten up when rubbing against the thigh bone. Runners often experience it. The major symptom of the symptom is when you feel pain between the hip and your knees, and it gets worse when you exercise. A foam roller can come in handy during this issue.

Simply start with lying on the left side, place the foam roller near the left hip and cross the right leg over the left. Rest right foot on the floor and bend your knees. Use the roller by rolling along the outer thigh from the outer hip to above the knee. You can increase the pressure if you like by stacking your legs onto each other. Do the same on the other side.

Almost all of us experience lower back pain once in a while. It could be due to many reasons, and a foam roller can be really helpful during this pain. You will need to place the foam roller under your lower back and bend your arms and legs. Now, press your feet and elbows in the ground while raising your buttocks off the ground. Move your body backward and forward while rolling the foam roller along your lower back. You will feel the pain ease out gradually.

If you want to use a foam roller on your hamstrings, you can do so by sitting on the floor and putting the roller under your thighs. Now, use your hands to lift your buttocks. Roll from the knee to your glutes. You can increase the pressure by crossing your right leg over the left and turning your left leg in and out. Do the same on the other side for better results.

For releasing the tension and soreness from your quadriceps, you will have to lie face-down on the floor or a mat on your forearms. Place the roller under the front of your thighs. Now shift back and forth using your forearms. Slowly roll up and down from the bottom of your hip to the top of the knee. To increase the pressure, you can lift your left leg and roll one leg at a time. Do the same on the other side.

You can also try the adductor exercise by lying on your stomach. Spread one leg out to the side and bend your knee. Put the roller near your groin on the side of the extended leg. Prop yourself up on your elbows and roll the roller from your inner thigh to the groin just above your knees. You will feel the sweet release immediately.

If you plan to buy a foam roller, the following tips can help you buy a good one for yourself.

Here are the five best foam rollers in the market you can choose from

Dr. Trust Grid Foam Roller is one of the best in the market, which provides deep tissue massage. It is ergonomically designed, which works like the hand of an expert therapist. It has 3D massage zones like thumbs, fingers, and palms. The roller is lightweight, and you can carry it easily with you wherever you like. It is made with high-quality material, which makes it quite durable. You can buy it for Rs. 799 from flipkart.com.

If you are looking for a small roller, you can check out the NYAMBA Mini Foam Roller. This is a sleek-looking roller in a beautiful deep purple shade, which women often like. The size of the roller is perfect for many different stretches. It is easy to carry and brings instant relief to your sore muscles. You can buy it for Rs. 999 decathlon.in.

The Strauss Yoga Foam Roller is made of EVA foam, which makes it super soft. It has a rich elastic buffer and is perfect for a good massage. It helps in breaking up the soft tissue adhesions and myofascial release. It also relieves tension from the muscles and provides comfort. The roller is waterproof and non-toxic and is recommended for children into swimming etc. You can buy it for Rs. 1,004 from amazon.in.

You can also check out the Aurion Standard Foam Roller if you like. It is a 30 cm long roller and increases blood circulation to your sore and tight muscles. It can also be used for deep tissue massage and is good for people into yoga, Pilates, weight training, boxing, etc. It is made with high-quality EVA foam and has a bumpy design on it to provide that extra pressure you need at the right points in your body. This roller is available for Rs. 1,049 on flipkart.com.

The last of the five best rollers is the Firm Foam Cervical Roll Bolster from Metron. This is an excellent roller for your neck, lower back, and tight muscles under your knees. You can use this roller to release pressure from overworked muscles in your body. It is made with high-quality medical-grade foam, which makes it very effective and durable. You can buy it for Rs. 1,375 from seniority.in.