Essential Foam Rollers for Runners - The Best Massage Therapists!
After a long run or a long-distance race, it is easy to cause muscle tension, therefore, sports massage is very important as a fatigue recovery method. As an example, many professional athletes will perform massage as soon as possible after running to protect their bodies from injury and extend their professional lives.
However, for ordinary runners, it is unlikely to receive professional sports massage immediately after each run, because massage therapists cannot wait next to the sports field, and besides, the cost of massage for each movement is also not cheap.
So, a wonderful tool was born to address this issue, which is known as the 'no-brainer' in the sports massage world – the 'foam roller'.
1A foam roller is a cheap massage therapist, with effects beyond your imagination. It can be used for stability training and muscle shaping exercises for the mold.
2Foam rollers are functional, durable and reliable, so many athletes often use them. Especially for speed training and long-distance running after use, the stiff legs will easily and freely.
3The scope of application of foam rollers is very wide, from the small leg, big leg, hamstrings, hip flexors, waist, abdomen, back, etc., almost all you can roll, can do related muscle massage and relaxation.
As a warm-up training
It can help improve some regional pain points, and also improve flexibility, which helps us to better perform in formal training, increase joint activity angle, and will not affect athletic performance.
As a recovery and cool-down training
Foam rollers can effectively relieve muscle pain and viscosity after high-intensity aerobic exercise or strength training, and can also help clear muscle lactic acid metabolism. When running, you can use a foam roller to increase the softness of the muscles and reduce soreness, which is conducive to fatigue recovery.
In addition, frequent rolling of foam rollers can also have the following benefits:
1Improve muscle imbalance
2Increase joint mobility
3Enhance neuromuscular effectiveness
4Promote blood circulation and lymph return
5Accelerate the body's post-exercise recovery
6By relaxing muscles, reduce joint pressure, effectively relieve joint accumulated pain
7Release muscle fascia tension, eliminate the main cause of pain.
Therefore, every runner who loves running should have a foam roller.
The use of foam rollers is very simple, basically, you just use your own weight on the foam roller to roll, you can do slow rolling, or can continue pressing for 20 seconds in pain sensitive area, which can effectively reduce pain.
Another point to mention is that when using foam rollers, you may encounter a point (really a point on the muscle) that feels abnormally painful. At this time, stay on the painful area until the soreness decreases, which can effectively alleviate the pain.
2The speed of rolling back and forth should not be too fast, you can slowly roll back and forth, or can continue pressing for 20 seconds in pain sensitive area, which can effectively reduce pain.
3The view that 'the more pain, the better effect' is wrong, because excessive pain will trigger muscle protective contraction, which will reduce the effect.
4Measure your own strength, when the muscle has pressure sensation or slight pain sensation, you can use your hands and one side lower limb to support, so as to reduce the pressure on the roller, do not press all the body weight on the roller to feel 'tearing apart' pain;
5Each muscle relaxation 1-2 minutes, every rolling 30 seconds can take a break;
6Maintain normal breathing during the movement, do not hold your breath.
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