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rollITWhen you want some of the benefits of a sports massage but don’t have the money you may want to try foam rolling.  For various reasons including disuse, not stretching, and injuries, the fascia and underlying muscle tissue can become stuck together.  This adhesion of the fascia to the muscle restricts muscle movement.  It can also cause pain, soreness and reduced flexibility.  Foam rolling stretches muscles and tendons and breaks down the soft tissue adhesions and scar tissue.

To foam roll all you need is a cylindrical foam roller which you use your own body weight to perform a sort of self massage.  There are several website with instructions and videos on various foam rolling exercises.  An example of one of these sites is at the link below:

http://rumbleroller.com/foam-roller-exercises.html

If you are still not sure if this is for you, here are some benefits you may experience when foam rolling:

  • Help prevent injuries:  One of the most important reasons for a regular foam-rolling routine is to prevent exercise-related injuries. Foam rolling every day ensures you are massaging away fascia buildup in your muscles, in order to help prevent those areas from becoming injury trigger points.
  • Help distress:  Foam rolling helps releases tension that is built up in the connective tissue which also keeps you less stressed.  Even sitting all day at the office puts stress on your body.  An all-over body routine can help you distress after a long day at work.
  • Helps with flexibility:  Breaking down the soft tissue adhesions and scar tissue while stretching the muscles will build up your flexibility.  This will also help in any fitness routine.  It can also help combat tightness from sitting as well as lower back pain.
  • Improves blood circulation:  Foam rolling improves blood circulation in the skin, fascia, muscles, ligaments, and tendons.  With improved circulation comes more efficient exchange of nutrients and wastes at cellular level.

The use of foam rollers has increased over the past ten years and will likely continue to grow.  It is a low-cost investment for a potentially great return towards your overall health.

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