4 Benefits of Foam Rolling and Why It Hurts So Good 

You know it's good for you but you either love it or love to hate it but you can't deny that it hurts so good! Whatever your stance, if you haven't turned to a foam roller to help with some nagging muscle pains - this is why you should.


So what is foam rolling? 'Not just for avid exercisers, foam rolling is a type of self-massage that allows you to alleviate tightness or trigger points — a super focused spot of tight muscle, aka muscle knots — by using a piece of equipment known as a foam roller.' healthline.comFoam rolling is a self-myofascial release (SMR) technique. It can increase your joints range of motion, help relive, inflammation, muscle tightness and soreness.


4 Benefits of Foam Rolling

1. Reduce muscle pain and soreness

If your muscles are stiff after a workout, foam rolling can provide the stimulus your muscles need to relax. 'Research has found that foam rolling after a hard workout can decrease the intensity of delayed-onset muscle soreness (DOMS), the achy pain that can creep up 24-48 hours after intense exercise.'Foam rolling improves the circulation of oxygenated blood to depleted muscles after exercise. 


 2. Increases your range of motion

'Foam rolling signals the parasympathetic nervous system to relax the muscles and tendons you are rolling. As these tissues relax, the fibers move from a contracted state to an elongated state. This can increase the range of motion around the joint the muscles control, improving mobility and optimizing motion' - The Manual


3. Increases circulation

By foam rolling, you increase blood flow to the tissues you work with the foam roller. 'Because blood carries oxygen, glucose, and other nutrients muscles and connective tissues need to contract and repair, increasing blood flow enhances the delivery of vital nutrients and can maximize function and recovery. If you have an injury or are sore after a workout, foam rolling can help encourage the removal of inflammatory waste products, flushing these tissues with fresh nutrients and circulating out toxins.' - The Manual


4. Helps you relax

Using a foam roller stimulates the feeling of a massage which can increase your over wellbeing feelings and workout satisfaction. Foam rolling allows you to have feelings of relaxation, stress and tension relief and can have a positive improvement on your overall mood.


How to choose a foam roller 


Smooth Foam Roller 

Made out of dense foam into a smooth cylinder. These are less intense than a textured roller and give an even pressure.

Textured Foam Roller

Made with knobs and ridges on them. They are more intense and are used to work deeper into the muscles to work out the knots and tension.

Vibrating Foam Roller 

Combining the vibrating effects of a massage gun into a roller to enhance circulation, muscle relaxation, and therapeutic recovery.


Foam rolling has so many great benefits and can be an amazing addition to your workout recovery routine.


October 11, 2022 — KoaKoa Active

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