How To Foam Roll For Faster Recovery

Working out is crucial to reaching your goals, no matter what they are. Whether your goals are to lose weight, gain muscle, or just maintain an already healthy lifestyle, it is important to stay active.

Depending on your goals, workouts may vary in style and intensity, but there is one that that will never change and the is the importance of recovery.

In order to prevent injury and continually improve in your workouts, you must take the time to recover from your workouts so that your body can rebuild. You could even say that recovery is just as important as the workouts themselves.

One of the best ways to help your body recover from its workout is to use a foam roller. As effective as this tool is, it is often underutilized, especially by beginners who either may not know what a foam roller is or don’t know how to use one.

We all know that to recover properly you need to give your muscles a break, and if you want to accelerate this process you can take protein, BCAAs, or X-Cell. But did you know that a foam roller could also help you recover faster?

What You’ll Learn About in this Blog:

  • What a foam roller is
  • The top 4 benefits of foam rolling for movement and recovery
  • How to incorporate it with your currently stretching routine
  • A step by step full foam rolling routine to do at home

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WHAT IS A FOAM ROLLER? 

A foam roller is an exercise device used to help a person stretch out their muscles through massage. They can come in many shapes, sizes, colors, and levels of firmness and can be used on almost any body part.

Using a foam roller can help sooth sore muscles, speed up recovery, and relieve stress and tension throughout the body when used correctly.

Having a good foam rolling routine is just as beneficial to your recovery as having the right supplements.

BENEFITS OF USING A FOAM ROLLER

  • Increased Flexibility and Movement – Regularly using a foam roller can greatly improve your flexibility and joint movement. You are most flexible right after your foam roller routine and this can lead to a better workout [1, 2, 3].
  • Enhanced Performance – Studies have shown that regularly using a foam roller helps to improve your strength, agility, and speed. Not only does it increase your performance in the gym, but it does so more than traditional stretching [4].
  • Faster Recovery – When you use a foam roller it can help to increase recovery time, reduce the soreness of your muscles and help you feel better after every workout. Plus, it helps you get ready to get back in the gym and kill it [5]!
  • Prevents Myofascial TightnessMyofascial is the skin around your muscles and post workout, this can tighten. Using a foam roller after your workout can help to avoid tightness of this skin post workout [6, 7].

HOW TO USE A FOAM ROLLER

Learning how to incorporate a foam roller into your routine is simple once you get used to using it. It may seem a bit strange at first, but once you get the hang of it, you’ll be happy that you did.

Foam rolling can take the place of stretching and studies have shown that it can be even more effective than traditional stretching.

It is also best to use a foam roller before your workout, after, and on your rest days. This will give you the quickest recovery. Adding a good foam rolling routine into your workout is simple. Just focus on the muscles you will be working out and use the foam roller on them for 30 – 60 seconds. 

Here is an example of how to foam roll correctly. Below the video are additional areas on your body you can use a foam roller.

 

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