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Foam roller is a device that is a great complement to regenerative exercises after training. Massaging tense muscles with a roller relaxes them, improves their flexibility and contractility. See why it is worth using a roller and how to do it correctly.

Foam roller , ormassage roller , is a device recommended by physiotherapists as a supplement to stretching and relaxing exercises after training. It is made of durable, synthetic foam and most often has the form of an elongated cylinder with a smooth or corrugated surface. The use of the roller is very simple - the roller is placed under the muscle that needs to be massaged, and it performs a longitudinal "rolling". In this way, we break down thickenings that have arisen as a result of overloads in the muscular system.

See how to choose a massage roller to suit your needs. In the gallery at the end of the article you will find an overview of rollers of various shapes and in different price categories.

Roller massage - what are the benefits?

Muscle overload occurs when we plan our physical effort incorrectly. The most common mistake is too intense workouts performed irregularly and without the necessary breaks for regeneration. Another mistake is skipping the stretching step, which should be a must after each training session. Doing so causes the fascia - the tissue that surrounds muscles, joints and bones - to lose its elasticity. This in turn causes pain and discomfort that is felt as pulling.

Self-massage performed with a roller helps to break down thickenings formed on the connective tissue and increases the production of collagen. The fascia becomes more flexible, which prevents the appearance of pain and protects against injuries. In addition, thanks to the roller, the mobility of the joints increases, muscle contractility is improved, and the regeneration process after exercise is much shorter.

Foam rollers are also great for rehabilitation of people with back pain. These are most often caused by contracture and overload of the paraspinal muscles - this puts pressure on the nerves and causes pain. By rolling your back, you can relax tense muscles and free yourself from discomfort.

Watch the video on whichthe trainers Joanna and Dariusz Brzeziński show how to roll a tense spine:

Source: X-news / Dzień Dobry TVN

Massage roller - which one to choose?

There are many types of massage rollers on the market. They differ from each other, among other things, in hardness, shape, strength and price. How to buy a roller that is right for you?

  • Hardness :soft rollerseasily bend under the weight of the body. They are recommended for people who feel great tension and pain in the muscles, as well as for beginners.Medium hardness rollersare dedicated to people who regularly practice sports.The hardestare intended for advanced athletes with high muscle mass or people with low muscle tone.
  • Shape : rollers can come in various, often fanciful shapes. In stores, you can most often findlong, smooth rollers , which are well suited for rolling the upper and lower limbs. To massage the paraspinal muscles, it is better to useroller "figure eight"- its structure prevents compression of the vertebrae, but effectively exerts pressure on the surrounding muscles. Ball-shaped rollers are perfect for foot massage.Rollers with longitudinal grooves and protrusionsmassage more intensively and are useful in the fight against cellulite.
  • Size : should be adequate to the size of the muscle. Massage the thighs or calveswith a standardroller, 30-35 cm long and approx. 15 cm in diameter. In turn, for rolling hands, feet or Achilles tendon, it is better to usesmaller rollerorballwith a diameter of 8-12 centimeters.
  • Price : medium-sized, good roller will usually costfrom 50 zlotys up . Cheaper devices are usually less durable, so they will last for a shorter time. It is worth buying a roller from a professional company to make sure that the device is of the best quality and will not wear out too quickly.

How to use a foam roller?

Rolling is performed along the entire length of the muscle. One muscle should be massaged for about 10-30 seconds (depending on its size), and then repeat the activity several times. You may feel pain when rolling, but this is nothing to worry about - a sign that your muscle stiffness is getting better.

Important

Roller massage cannot be used on all areas of the body - avoid rolling bones and joints. With prolonged use of the roller in the wrong areas, swelling, bruises, scars, bumps or discoloration may appear. This does not happen often, but if there is any doubt about itusing a roller, it is worth asking your physiotherapist for advice.

In the gallery below you will find an overview of the different types of massage rollers: universal, with oblong grooves, insets, mini-rollers and massage balls.

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