It’s becoming more common to see foam rollers used in gyms and fitness centers as a way to help with loosening your muscles and easing pain from a workout. While athletes have long praised the benefits of incorporating foam rollers into their training regiment, they are beneficial to more than just sports professionals and fitness enthusiasts.

Facts About Foam Rolling

Foam rolling involves applying pressure to specific points on your body using your own body weight. Using a foam roller effectively lessens the tension you might feel in your muscles, eases soreness, and promotes overall muscle health.

"Foam rolling is a simple and effective method to enhance muscle recovery. By breaking up adhesions in the muscles, it can significantly reduce post-workout soreness," says [name, credentials], a physical therapist specializing in sports rehabilitation.

Foam rollers can also help with:

Blood circulation

Better range of motion

Reduce inflammation

Reduced muscle pain

Maintaining muscle elasticity

Preventing future injuries

Stress reduction

Spine health and posture

Ultimately, it improves blood flow and oxygen delivery to the muscles, facilitating quicker recovery and better performance. Studies have shown that

foam rolling has a direct correlation with increased circulation which reduces the chance of injury and helps the body remove metabolic waste products that can accumulate after exercise, further reducing soreness and stiffness.

How to Use a Foam Roller

Using a foam roller can be awkward at first. It can be painful or uncomfortable during the process, as many workouts are, but similar to stretching, you should not still feel pain after you are done. Foam rollers can be used as a tool to assist in warm ups or even during a cool down, after your muscles have been exercised, but they should be used correctly to experience the full benefits and prevent injury.

"The key to effective foam rolling is consistency and proper technique. Always roll slowly and focus on breathing to maximize the benefits," advises [name, credentials].

Here are some steps to use a foam roller properly:

Choose the Right Foam Roller: Beginners might start with a softer roller, while more experienced users may prefer a firmer one. Textured rollers help you get more precise pressure and a deeper massage, but may not be great as a first choice. The even pressure of a smooth foam roller helps get your body comfortable with the process.

Warm-Up: When your muscles are warmed up, they’re able to respond better to the pressure and manipulation of the foam roller, improving effectiveness and comfort.

Control Your Movements: Pinpoint the area of discomfort and roll slowly, no more than one inch per second. Spend about 20-30 seconds holding the pressure on any tender spots, then continue rolling.

Focus on Your Breathing: Breathe deeply and slowly. This helps you relax and ensures your muscles are getting enough oxygen.

Post-Roll Stretching: Foam rollers should never be used

instead of stretching. You should still incorporate static stretches on the muscles you’ve just rolled to enhance flexibility and further reduce tension after using a foam roller.

Stay Hydrated: Your muscles need to stay hydrated, and drinking water during your foam rolling session will help flush out the toxins in your muscles as they work to strengthen and repair themselves.

Work with a Physical Therapist: Physical therapists use foam rollers as a low-impact tool to soothe the aching muscles of their patients and help with recovering from an injury, but they can also provide tailored guidance on how to use foam rollers effectively as part of a

comprehensive treatment plan.

Foam rolling helps the body remain strong and healthy every day. It’s even a great way to ease soreness and get your muscles gently working after sitting all day at the office. Just like foam rolling offers a convenient and effective way to manage muscle health, Luna brings the same level of convenience and effectiveness to your overall health from the comfort of your own home, making it easy to fit into a busy schedule.

"Foam rolling, when done correctly, can be a game-changer for muscle recovery and overall flexibility," says [name, credentials]. "Having a physical therapist guide you can ensure you're using the right techniques to maximize benefits.” 

Working with a physical therapist ensures that you are using the foam roller correctly and targeting the right muscle groups, and Luna’s home-based approach allows you to receive high-quality care and guidance right where you are.

Contact Luna today to schedule your at-home appointment with a board-certified physical therapist near you and start feeling your best!