With the foam roller it is therefore possible to implement exercises for: muscle self-massage, muscle stretching and joint mobility, balance, muscle warm-up and strengthening - even if, for this area, it is not highly specific.
Even the foam roller is not without contraindications. There are circumstances, especially of a pathological or para physiological nature, in which it becomes risky to practice certain movements. This is certainly also true for other types of protocol and for the use of other tools. It is therefore advisable to consult an orthopedist or a physiatrist, a physiotherapist or a personal trainer - depending on the case.
The foam roller has a cylindrical shape, internally solid or hollow. It is made of synthetic material - foam - composed of one or two layers with different physical characteristics - hardness, elasticity, etc. On the inside it is smooth, while on the outside it is equipped with protuberances called proprioceptive buttons. Each foam roller "works" in a different way and the numerous models can be classified by: type of surface, hardness, diameter, length, material, design, range and price. The choice should be made on the basis of your needs.
The use of the foam roller does not require specific clothing or particular accessories. What is certain is that, if you want to use it for self-massage, it would be unproductive to wear thick clothes; the same applies to executions designed to improve muscle flexibility and joint mobility, which require freedom of movement and require non-elastic clothing.
, therapy and rehabilitationHowever, what glitters is not always gold; as often happens, part of the benefits attributed to this tool is the result of a subtle marketing strategy.
(now of global domain), arthrosis, osteoporosis, rheumatoid arthritis, ankylosing spondylitis, etc., we instead pay attention to its necessity during treatment.
Alternatively, a lightweight foam roller is available but stiff enough to reach deeply into tense muscles.
This roller specifically has a raised surface, which provides a more comfortable muscle massage than other rough rollers for the treatment of Trigger Points, which can be too stiff and uncomfortable.
Thanks to the length of 45cm, this roller allows you to massage both legs at the same time.
A card is sent with the product with instructions on how to perform some exercises to massage the different muscle groups.
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- it goes without saying that this may not fit in with the needs of a very high intensity session, or in particular conditions (swimming, cycling, running, etc.).From the beginning, a precautionary approach is suitable. Basically, every movement or gesture of the table must be faced with a limited excursion. As for the speed of execution, it must always be low. Each exercise can be repeated 10-20 times, interposing a pause between the various areas of the body, gradually increasing the continuity.
The use of the foam roller is mainly associated with the reduction of muscle pain, especially due to small contractures or fatigue from athletic movement; in this regard we must specify that the pressure of the body weight on the foam roller and the consequent self-massage that derives from it - thanks to proprioceptive buttons - should be localized both on the point and in the surrounding areas It is not recommended to reach the intense pain and to insist on areas of tendon passage, or under which there is already the "bone or" joint.
In statistical order, the other use of the foam roller is as a support / grip point, characterized by instability. In a similar way to what happens with balance trainers or proprioceptive tablets, it allows you to perform some exercises with greater difficulty and without the "use of overloads. Being unstable, it recruits a greater number of muscles - including stabilizers - by training the balance in parallel - as in the push-up, plank and squat (in the latter case it is advisable to pay close attention to the risk of loss of balance and tool breakage). Furthermore, when placed between the back and a wall - therefore not under the feet - rolling allows you to accompany the movement of the squat.
The same can be said for stretching and joint mobility exercises. Also in this case the foam roller can be used as a support point, this time less unstable, or as a brace of movement; in the latter case, it allows to progressively increase the excursion angle, maintaining a more or less constant speed (isokinetic).
with the foam rollerThe foam roller does not make you lose weight. Other tools allow you to significantly increase energy expenditure, but this is not the case. There is certainly no doubt that, by maintaining constant nutrition, and by inserting a daily strengthening protocol with the foam roller, excellent results could be obtained, but this would be repeatable with any other activity.
Speaking of cellulite, however, the question becomes more complicated. The only certainty is that to date there are no systems to treat cellulite; at most you can find methods to improve circulation - if inefficient - the lymphatic drainage and therefore decrease water retention. Even considering its self-massaging capacity, it is difficult to believe that you can achieve great results with the foam roller, however, trying does not harm.
increasing the difficulties; microfiber mixed with cotton is always an excellent compromise. The same is true in the case of self-massage; clothes that are too thick, such as sweatshirts and overalls for example, do not allow proprioceptive buttons to work deeply on the soft tissues of the body. Also in this case it would be suitable to prefer microfibre mixed with cotton, or even just cotton. Half sleeves and shorts shorts are always the best choice.Among the useful accessories for tables with foam roller, we mention a good synthetic mat, not too thick - it would alter the work of the cylinder - but not too thin - it would not allow to cushion the contact between elbows, knees and ankles with the floor.
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