Tight muscles can cause pain and fatigue, making exercise and other activities a chore. You may also find that tight muscles can make you feel less flexible when you try to move. A good massage can relax your tight areas, but if you don't have access to a professional massage, try using a foam roller.
Foam rollers are large cylinders made of solid foam. They are available in different sizes and levels of firmness. You can use them to massage large muscle groups. Some people use them after a workout to avoid soreness. Other methods include rolling the foam rollers as part of a warm-up to ensure that the muscles are relaxed before exercise. Others use them to relieve tension.
Foam rollers, like massage, are a myofascial release technique. Myofascia is a layer of fibrous tissue that wraps around your muscles. It contains and protects your muscles, helping them to move smoothly and keeping you active.
If your muscles are overworked or injured, the fascia will contract to protect them from further damage. The tension may persist after the muscle has healed, so you may feel stiff and tight after the strain or injury has healed. Myofascial release techniques carefully manipulate the tissues and allow them to relax into a relaxed state.
A foam roller is a lightweight, cylindrical tube of compressed foam. It may have many uses including increasing flexibility, reducing soreness and eliminating muscle nodules. Foam rollers are a method of self-myofascial release. Foam rollers have a short-term positive effect on the range of motion of the joint, but the long-term performance or range of motion benefits are unknown. Combining foam axes with stretching does not have a significant effect on range of motion compared to using foam axes or stretching alone, but only stretching after foam axes produces better results in terms of performance.
An analysis of a 2021 study concluded that "the evidence appears to justify the widespread use of foam axle rolling as a warm-up activity rather than a recovery tool", while concluding that post-exercise or recovery rolling reduced muscle soreness. a 2019 review concluded that 90 seconds of foam axle rolling per muscle group may be the short-term minimum required to reduce muscle pain or soreness, but there is insufficient evidence for an optimal amount.
Rollers are available in different sizes and hardnesses. The hardness (usually marked by colour) can range from soft to firm, with soft being most suitable for beginners.
If you sit for long periods of time at work, your hamstrings can tighten up. Using a foam roller improves circulation in this area and allows blood to flow to these muscles. Rolling also relaxes muscles that have become stiff from being stationary. The following are ways to work the hamstrings using a foam roller.
Sit on the floor with your legs stretched out in front of you.
Lift yourself upwards and backwards until the roller touches the back of your leg between your knee and hip.
Slowly move backwards and forwards along the length of your thighs.
Continue for approximately 30 seconds.
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