Muscle contractures represent one of the main problems in athletes when training . However, this condition can occur at any time, even when performing simple tasks at home or work. Although they may seem like only a temporary annoyance, if not treated in time they can cause permanent damage and even affect the movement of some parts of the body . Find out what it is and how you can use the foam roller to improve your contractures and avoid major injuries!
What is a foam roller?
A foam roller, also called a Foam Roller or myofascial release roller, is a cylinder made of soft, flexible materials such as plastic or compressed foam . In this way, this roller is used to treat different tissues by exerting body pressure on them. In this sense, it will help you reduce the accumulated tension that could cause muscle contractions and, if you do not treat in time, major problems that affect your mobility.
What is fascia and how can it cause contractions?
Fascia is a type of connective tissue that helps unite the different organs that the body has. In the case of muscles, myofascia is the tissue that surrounds them and helps link them together to improve movement. In this sense, this thin layer envelops the muscles and helps them work in an integrated way as if they were a single continuous tissue.
In general, in an optimal state, the myofascia is a flexible tissue that favors the sliding of the muscles to carry out the movements of the body. However, when the muscles, tendons or skin are subjected to great pressure, the tension will affect this tissue and, therefore, your movements . In addition, the joints will contract and become stiff, thus hindering your performance and generating injuries, contractions, inflammation, trauma or immobility of the muscles.
Why should you use a foam roller to improve your contractures?
The foam roller is an essential accessory if you constantly suffer from contractures, since among its various benefits it will help you reduce them.
- This roller is an implement that will help you improve the health of your muscles and your mobility . In addition, it will help you release tension in the body and reduce the risk of stress-related illnesses.
- They come in a wide variety of presentations with different diameters, lengths, textures or shapes that will adapt to your needs . In this sense, it will adjust to your body to improve your user experience.
- It helps you improve blood circulation and, therefore, will facilitate the distribution of oxygen and nutrients throughout the body.
- It facilitates the mobility of the tissues, reducing the adhesion between them and, in this way, the risk of suffering contractures. In addition, it will facilitate the mobility of the body and improve the state of the tissues.
- Helps reduce tension in the body and relax muscles, tendons and tissues . This will prevent the joints from contracting abruptly, losing their flexibility, or becoming stiff.
- It is a cheaper variant than the percussion massage gun and will offer similar benefits related to injury recovery. Plus, it will help you improve your overall performance.
When can you use the foam roller to improve your contractures?
Myofascial release massage can be applied at any time of the day to keep muscles and tissues in general healthy.
- Before training : it will help you warm up your muscles to avoid injuries and improve the mobility of your joints. Likewise, it will activate blood circulation , allowing the muscles to be oxygenated and nourished for better performance when training.
- After training : it will allow you to relax your muscles and treat possible injuries or discomfort generated in the joints. In addition, it will help your muscles recover more quickly .
- On rest days : it will help you reduce the tension in the muscles and keep the tissues oxygenated . Likewise, it will help prevent stiffness in the body's connective tissues.
How can you use the foam roller to improve your contractures?
The foam roller offers a wide variety of benefits to muscles, joints, tendons and skin. For this reason, this cylinder is used to release the tension and adhesion of the tissues through the action of gravity on the body .
In this sense, there is a wide variety of exercises with foam rollers to improve your contractures and the range of motion of your joints . Among the most common areas in which they are usually used are the back, pectorals, buttocks and legs.
- Femoral : you must place the roller under the femoral area and rotate it on the floor with the help of your hands.
- Thighs : lie down facing down and place the upper part of your thighs on the roller, and rotate it by varying the angle of inclination.
- Quadriceps : you should be in a position similar to that of the thighs, but the body should be more straight and parallel to the ground.
- Glutes : Sit on the foam roller and roll it with the help of your hands and feet. You can vary the angle of inclination to treat different muscles.
- Calves : place the lower part of your knees on this cylinder and roll it between this area and your ankles. By varying the angles you can generate different effects on your muscles.
- Back : lie on the roller and slide it between the middle and upper part of the back with your arms crossed over the chest. You must avoid contact with the bones.
- Pecs : Lie face down with your armpit on the foam roller and roll it between this area and your pecs. By varying the tilt angles you can improve the effectiveness of this massage.
Considerations for using the foam roller
- The massage should be applied only on the muscles , sensitive areas and bones should be avoided.
- Avoid applying excessive pressure to the area to be treated , as this can cause discomfort or injury to the muscles and joints. It is only necessary to gently roll the roller to reap all its benefits.
- Massages should not be performed on areas affected by inflammation or open wounds or in recovery.
- It is not recommended in people who suffer from problems with the joints or blood circulation .
conclusion
The foam roller is a cylinder made of flexible materials of different textures and sizes. Thanks to its properties, it is often used to decrease tension and adhesion in the muscles and to improve blood circulation . Similarly, you can use the foam roller to improve your contractures and avoid possible injuries to joints, tendons and muscles that can affect your mobility.
