Using a firm foam roller is an excellent strategy to reduce the muscle pain that arises after training because it helps to release and reduce the tension of the fascia, which are the tissues that cover the muscles, thus increasing flexibility and combating the pain caused by physical exercise.
These rollers should be firm and have bumps all around so they can massage the muscles deeper, but there are also softer rollers that have a smoother surface that is great for increasing blood circulation before training, as a way of warm-up, and also for gentler, more relaxing massages at the end of a light workout when there is no pain.
How to use a deep massage roller
Its way of use is very simple, and the benefits are great. In general, it is advisable to place the roller on the floor and use your body weight to press the area you want to massage, stimulating all the muscles that are in pain until you find the point of most incredible pain, insisting with small movements facing forward. Back at this sore spot.
The deep massage time for each area should be 5 to 7 minutes, and the decrease in pain can be felt right after its use and is progressive, so the next day you will have even less pain, but it is essential to avoid rolling over the bone surfaces like elbows or knees.
-
For Knee Pain
To tackle the pain that arises in the knee after running, for example, called iliotibial band syndrome, you must position yourself exactly as shown in the image above and use your body weight to slide the roller along the entire lateral extension of the thigh for at least minus 3 minutes. When you find a specific pain point near the knee, use the roller to massage that point for another 4 minutes.
-
For Back of Thigh
For the stretch, you need to stand with your feet hip-width apart and bend your body forward, trying to place your hands (or forearms) on the floor, keeping your legs always well stretched.
-
For Calf pain
Calf pain is common after training in the gym and also in the running, and a great way to alleviate this discomfort is to let the roller slide along the entire length of the calf muscles to the Achilles heel. In this case, you can let the roller slide over both legs at the same time, but for deeper work, do it with one leg at a time, and at the end, take the opportunity to stretch the front region of the leg keeping the position shown in the image above for about 30 seconds to 1 minute with each leg.
-
For Back Pain
The sliding of the roller across the entire area of the back is very comforting and helps to overcome the pain caused by the practice of physical exercises and even after a sleepless night when you already wake up with pain in your spine. You need to stay in the position and let the roller slide from the back of your neck to the beginning of your butt. As the back area is larger, you must insist on this massage for about 10 minutes.
Where to buy Foam Roller
It is possible to buy foam rollers like the ones shown in the images in sports and rehabilitation stores and also on the internet, and the price varies according to the size, thickness, and resistance of the product, but varies between 100 and 250 reais.
