BLACKROLL Foam Rollers

FOAM ROLLER – ACHIEVE EFFECTIVE MASSAGE AND RECOVERY

Have you noticed the long rubber tools at your local gym, used by more and more people before and after workouts? This fantastic item is a foam roller. With a foam roller, you can quickly and easily give yourself a good and effective massage of the body's large and small muscle groups. Whether you're a runner or engage in other sports, you surely know the feeling of a body craving a couch break after a hard workout. But before you give yourself this, it's a good idea to roll with a foam roller, as there are many benefits to using it.

FOAM ROLLER AND SMR – YOU MAY HAVE ENCOUNTERED THE TERM

Self Myofascial Release – also abbreviated as SMR? This principle is actually the basis for using a foam roller, as SMR is a massage technique that stimulates your body's golgi tendon organ, which relaxes muscles. If you train a lot, your muscles are likely to be tense, and here a foam roller can be a fantastic tool. A foam roll helps to release tension, break down scar tissue, and soften any knots or similar in your muscles, which in the long run results in fewer injuries, increased mobility – and in other words: better workouts.
Many people today also struggle with stiff shoulders, sore knees, or lack of mobility, often due to poor posture or sedentary work. That's why a foam roller is also a good tool to work with to improve both muscle and flexibility in daily life – even if you don't train much.

A FOAM ROLLER IMPROVES PERFORMANCE

First and foremost, a foam roller can be used to stretch your muscles and joints, thereby improving their elasticity. This makes you more mobile and flexible, but at the same time, you also achieve better performance and prevent potential injuries. Just like with classic stretching exercises, you can ensure your muscles are stretched – especially if you use your foam roller both before and after your workout.

REDUCE SORENESS WITH A FOAM ROLLER

Another smart advantage of using a foam roller is that it minimizes soreness after training. You surely know how painful sore muscles can be, lasting several days after an effective workout. By increasing your blood circulation during massage and stretching with a foam roller, muscle soreness is reduced.

IMPROVED CIRCULATION WITH A FOAM ROLLER

There are many benefits to increasing circulation – and it's not just about having warm feet and hands. When it comes to your training, good circulation helps increase your circulation in veins, arteries, and capillaries, enhancing your muscles' ability to receive oxygen. When your muscles are receptive to oxygen, they become fresher and stronger, which also greatly impacts your performance. Besides increasing circulation, a South Korean study showed that using a foam roller can help reduce stress by lowering the amount of the stress hormone cortisol in the blood.

WHICH FOAM ROLLER SHOULD I CHOOSE?

When it comes to choosing a foam roller, there are many different models and brands today. There are both foam rollers with completely smooth surfaces and those with more coarse patterns. Smooth foam rollers provide even pressure, while patterned ones are harder on the muscles. Therefore, we always recommend “beginners” choose a foam roller with a smooth surface for the best and most comfortable start, as the coarse-patterned ones can give intense massages. The hardness you should choose for your foam roller depends on how deep a massage you want.

HOW TO USE A FOAM ROLLER?

Using a foam roller is relatively easy and doesn't require much practice. Basically, a foam roller is used by resting the body part you want to massage on the roller, then rolling back and forth in a controlled manner. To control the pressure and massage intensity, simply use your body weight based on what feels comfortable. Be aware that foam roller massage can be slightly painful – but it will always feel better after a few rolls on the sore or recently trained area. You'll thank yourself the next day!

WHERE TO USE YOUR FOAM ROLLER

When it comes to foam rolling, the best areas to treat are often your calves, thighs, and glutes if you're a runner. However, you can also use your foam roller to mobilize your back or shoulders or to treat smaller areas like the neck or shins. Here, it would be advisable to invest in a smaller foam roller, as smaller foam rollers are especially suitable for smaller muscle groups.
At RunningXpert, we always have a wide selection of foam rollers in different sizes, materials, and colors. Our customer service is also always ready to help you if you have questions about buying a foam roller. Don't hesitate to contact them.