A foam roller is an absolute blessing. I use it three times a day; before and after my workout or sport as part of my stretching routine and in the evening after my hot bath. Not everyone has the time or the money for a massage and there is nothing more natural than the resistance of your own body weight.
Targeting and rolling out every muscle and tendon in your body is essential if you are hurting. Using a foam roller works like a deep tissue massage, depending on the firmness of the roller that you use. I don't have a lot of meat on my bones so I prefer the softer and more forgiving white one. Anything firmer will only leave me bruised like a peach. Most men prefer the firm black roller, and women, the white (although the colors may vary).
It's not rocket science to figure out how to use one, but for your first try, be careful situating yourself on one. As a newbie, you may slip off if you don't take your time or are not coordinated. In my opinion, it's the best tool out there for your body. Drop the drugs, the pain pills, and the complaints. You have just met your new best friend!
Foam rollers are sold in sporting goods stores, online, and I have even seen them in the exercise section at Marshall's.
|Rolling out the quadriceps|
|Rolling out the IT band (hip and knee pain relief)|
|Rolling out the calf muscles from the base of the back of the knee to just above the ankle area|
|Rolling out the inner thighs. Very important for a tennis player.|
|Important for flexibility, and lateral movement on the court.|
Below I am rolling out the piriformis muscle gluteal region.
This is good for sciatica relief.
Brand names on the rollers: Axis OPTP & Perform Better
Foam rolling is THE best way to smooth, loosen and massage the muscles and tendons all in one. Remember to do this before and after a workout routine. Great at home before bed, after a hot bath, when experiencing neck and back pain or leg and arm pain, or generally to stay fit and flexible for everyday wellness. When used regularly, the results are life changing.
In Good Health,