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Foam Rollers

Posted on: Saturday, 23rd March 2013

I need to say that I am a proponent of using any foam roller for myofascial release and self massage. Adding a few sessions of foam rolling to your weekly workout plan is a great addition to any training routine, whether you are an elite or novice exerciser.

The Grid Foam Roller, however, is a current favorite. Made by Trigger Point Performance Therapy, this new sleek foam roller design, uses EVA foam over a hollow core, which prevents break down over time. The foam design provides a variety of different densities, foam patterns and widths that provide a more targeted trigger point feel. These three different zones are designed to feel like (1) fingertips, (2) forearm/palms and (3) fingers and thumb. By using the different zones, you can easily vary the amount of pressure on specific muscles.

At about 13″ long and 5″ around, the Grid is much more portable than traditional foam rollers. Although I had no trouble using the Grid on all the major muscle groups I use a traditional foam roller on, it was a tight fit across my upper back and shoulders, and I suspect others will have similar issues.

Why Use a Foam Roller

Using a foam roller is the best way to perform self-massage and myofascial release, but still isn’t commonly used by recreational athletes. For anyone who exercises regularly, or has muscle tightness, imbalances or a history of injury, using a foam roller on a regular basis can help loosen tight muscles, reduce muscle adhesions and scar tissue formation, increase flexibility. It’s also a great way to prevent muscle stiffness and aid in the rest and recovery process as well.

Used before exercise, foam rolling can help increase blood flow and prepare the muscles for exercise. Even if you don’t exercise intensely, foam rolling eases aches, pains and tension caused by sitting at a computer all day.

Keep in mind that not all aches and pains and injuries can be helped by foam rolling. Check with your doctor before you use a foam roller, especially if you have some health conditions such as heart disease, PAD, problems with circulation or fibromyalgia.

Here is video which runs through some basic things you can do with either a roller or tennis ball.

http://youtu.be/uyBcYI-BBN8

The GRID foam roller is the best on the market at the moment – but not a cheap option at around £40 but worth it in the long run as this is something you can all use daily to help manage your body condition.

Any questions please ask in clinic or email gemma@prosperitychiropractic.co.uk

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