What is fascia?

In Latin, fascia is translated as a band or bundle. In our bodies, it is the connective tissues between the muscle, bones, ligaments, organs, and blood. It is the web that holds the entire body together. This of it a three-dimensional spider’s web. There are four kinds of fascia;

1. structural,
2. intersectoral,
3. visceral, and
4. spinal

All these kinds of fascia are interlocked and fully integrated.

When the fascia is healthy, it has flexibility, subtleness, allowing for the body to glide efficiently.

When the fascia is damaged in some area of the body, the pain may not necessarily at the spot where the damage has occurred. In the injured area, the muscles around the injured area will contract to prevent any further injury. This will affect fluid around the fascia that can harden and tighten, as well as less blood flow and a toxin build-up. 

Why is using a foam roller good for you?

When used correctly, see my article, Foam Roller Exercises, it aims or targets on a specific muscle, ligament areas and fascia to provided induced blood flow and release of toxins that allow to free up the tension, and stress in these areas, as well as the, increasing the brain endorphins.

Reduction of muscle soreness

If you use the foam roller after strenuous exercise, it increases the level of oxygen to the specific area you are messages accelerating the natural muscle recovery process as well as avoiding any potential muscle inflammation.

In the Journal of Athletic Training it has been experimentally shown that undertaking foam rolling exercise reduces the onset of muscle soreness.

Increased flexibility and range of motion

Just by the nature of rolling foam exercises, it provides a mechanism to undertake a “soft” way to stretch your body without overdoing it. It allows you to gradually lengthen the muscles and ligaments in a natural and controlled manner.

“Supplise” the fascia tissue

Fascia is the layer of connective tissue, mostly collagen, just below the skin that connects, stabilizes, covers, and separates muscles and other internal organs. With the lack of activity of physical activity, this layer can tighten. Using a foam roller will encourage blood flow and stimulate the self-myofascial release process to commence. It will eventually make the area worked on more supple and flexible

Avoidance of injury

When you use the foam roller exercises before strenuous aerobic or anaerobic exercise will help prevent by the fundamental knowledge, the muscles, ligaments, and tendons are already warmed up.

Manage fibromyalgia symptoms

Fibromyalgia or fibrositis is a medical condition that is recognized by chronic extensive pain and is heightened by pressure. A study showing people suffering from fibromyalgia and undertaking a self-myofascial release using foam rollers reported there was a reduced level of pain.

Inducing relaxation

In this busy stress world, it is no wonder our bodies react adversely. It usually by muscles tightening up. Using the foam roller, especially around the back, neck and should help endorphins to release the day to day stress

How safe is a Foam Roller?

How can a foam roller cause injury, you may ask? For one thing, if you rush or do it incorrectly, you may do hyperextend a joint cause tissue damage. As well you should avoid using a foam roller if you have a muscle tear or break.

Though in general, it is very safe to use.

Which is the best foam roller for me?

I am going to buy a foam roller which one? How hard can it be? Then you start your research and find there is so many to choose from. It can be confusing and overwhelming. Which one is the best foam roller for me?

Choosing the right foam roller may mean using it regularly or sitting in the cupboard.

Lets start. When you start looking a getting a foam roller, they come in different lengths, shapes, colors, material, density, and textures. Firstly, we will provide some insight into the main features of foam rollers. The standard size of a foam roller size is 36″ long by 6″ in diameter.

You may decide to get two or three as they can be used for a different reason as well.. They are relatively inexpensive.

Density

Density refers to how much compression (cushion), or firmness, or how soft they feel. They are graded soft, medium, and hard. The softer the foam roller, the less intense the massage. There is a comprise – too soft, not effective in a deep-tissue massage – too hard and causing bruising.

The softer foam roller would be more suitable for a person who has sensitive muscles or someone who is starting out, whereas the harder roller would be more suited for an athlete for use in massaging.

Something to keep in mind, the softer foam rollers tend to deform sooner. Keep an eye out for it.

A medium-density or medium-firm roller would be ideal for Pilates or yoga.

Length

Length does matter. Depending on your requirement. The standard length of a foam roller is 36″. They do also come in 12″, 18″ and 24″. The benefits of the shorter lengths include the ease of packing into your luggage when you travel and the other benefit if you want to concentrate I one particular area of the body, like the calf muscles or glutes.

The longer ones work well for the perpendicular back exercises and the short ones quads and hamstrings.

The standard length is more versatile if you are going to restrict yourself to one.

Diameter

The standard diameter of a foam roller is 6″. Though they do come in 3″ and 4″. A smaller diameter roller is designed to target a specific part of the body.

For some people, the thinner foam rollers are more stable, make you feel more secure and safe.

Texture

There two main types of textures that foam rollers come in.

Smooth, the most popular, is good to provide an even pressure across the area being worked on. It’s ideal for people who tend to bruise easily as it doesn’t pace extensive pressure point as a ribbed foam roller. In general, they are less expensive than ridged/knob foam rollers.

Ridges/Knobs/Bumps – the protrusions on the roller penetrates deeper at the contact points on the body to have provided a more invigorating massage. The deep penetration has a higher impact on breaking up the fascia.

Thee is a variety of knobbed bumpy rollers, form large thin protrusions to more rounded bumps. Each has it place.

The knobbed rollers intend to mimic the hands of a masseur where they use the finger or knuckles to get to the tight and knotted muscles

Material

There are three main types of foam types used to construct foam rollers. The material used in their construction will impact the longevity, bounce factor, durability flexibility, and strength.

1. Open Call
2. EPP – Closed Cell
3. EVA Closed Cell

PE (Polyethylene) Open-Cell foam rollers

The PE Foam Rollers are softer material and less durable. While they are suitable for massage and exercise, they tend to break down much faster than closed-cell rollers. These types of rollers are inexpensive, with a tradeoff of having a shorter lifespan.

EPP Expanded Polypropylene In classified as a closed-cell. They are typically a higher quality are are quite firm. Having a close look, you will notice the tightly bound together polystyrene balls with a smooth surface. They are very durable and intended for heavy use. They are well priced for a starting point for a roller

EVA Ethylene Vinyl Acetate Foam Rollers are a high density, designed to resist moisture and bacteria. The other characteristics are that they have excellent shock absorption, durable, and very lightweight. Being of a non-porous is does not allow sweat absorption, which makes them suitable for use in gyms and health clubs.

Before you start doing foam rolling exercise Read this

Like any new exercise, you should learn about a few basics before starting to avoid injury. There many beginner videos on-line that you use to see help you start. They can help you motivate yourself. If you belong to a gym, the fitness trainer can give you some instructions or go to one of these classes.

Using the foam rollers when you start can be a little uncomfortable. Be kind to yourself and begin softly for the first few weeks. Slowly increase the intensity to where only a little discomfort. Don’t go past this point.

This is the typical process of using the foam roller. Remember, if you are unsure, consult a physio, doctor, or gym instructor.

1. Identify the areas where you have muscle soreness or tightened muscles and knotted muscles.
2. With the roller on the ground (you may want to have it on a yoga matt, lower your body with the roller just above the area of muscles soreness.
3. Slowly use your body weight and pace as much weight to a low level of discomfort.
4. Move very slowly back and forth perpendicular to the roller
5. At times stopping at the area where the muscles are damaged
6. Perform this for between 20–40 seconds

The motions will stimulate the blood flow and initiate the movement of fascia toxins
It may take a while to work out the most effective motion for yourself. Be patient with yourself, as this may take a while.

Did you know?
 The first 45 minutes after exercise is the essential period to re-vitialise your muscles

For you to get the right posture, positioning, and the right balance for spinal stabilization, this foam roller would do the perfect job for you. A smooth surface material ensures you get the best of your experiences using this product and helps to build a lot of body strength once consistently use it over a prolonged periods

 Did you know?  The average person sweats between 0.8 litre (28 oz) to 1.4 litres (43oz)  per hour  of exercise

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