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What is Speed Rolling and Why is it Beneficial?
Speed Rolling, more commonly known as Foam Rolling, is an essential form of self-myofascial release (SMR) used to massage the soft tissue to improve flexibility, release tension, and prevent chronic pain. This form of SMR can help bodybuilders recover from intense exercise, heal muscular imbalances, and improve overall athletic performance. On top of that, Foam Rolling can also have major health benefits, as it can improve circulation and joint mobility.
Benefits of Foam Rolling
Trigger Point Relieve – First and foremost, foam rolling is a great way to relieve trigger points, or knots, in the body that can be caused by stress, overuse, or injury. By using a foam roller, you can address those points, apply additional pressure and improve your range of motion.
Muscle Recovery – During intense exercise, the muscles can become overworked, leading to fatigue and soreness. Foam Rolling can help bodybuilders to recover from those workouts by increasing blood flow to the muscle tissues, as well as providing a deep-tissue massage. This increased circulation will help to decrease inflammation, a key component in restoring muscles after a tough session.
Improved Mobility – Foam Rolling is also a great tool for improving mobility. Not only does it help to release tight muscles and reduce pain, but it also can help increase joint range of motion and stretch any overly-tight muscles. This can be especially helpful for bodybuilders who need a wide range of motion in order to perform heavy lifts.
Reduce Injuries – As previously mentioned, Foam Rolling increases circulation and aids with muscle recovery. This can reduce the risk of injury, as muscles that are warm and loose are less likely to tear or strain. Additionally, Foam Rolling can help to prevent any overuse injuries by improving functional movement and relaxation in the muscles.
How to Foam Roll
Choose Your Foam Roller – When looking for a foam roller, it’s important to choose one that is the proper density and size in order to make sure you get the most from each roll. Typically, beginner rollers should look for softer foam rollers, while more advanced rollers should opt for denser foam rollers.
Start Rolling – Once you’ve chosen your roller, it’s time to begin rolling. Start by lying down on the foam roller so that it is perpendicular to your body. Start at the top of your body and slowly roll down, focusing on any painful spots. Make sure you give each spot enough time to loosen up before continuing to the next spot. After rolling each muscle, make sure to take some time to stretch and then roll the opposite muscle in order to maintain balance.
Stick With It! – Like any exercise routine, the more you put into foam rolling the more you get out it. With that in mind, try to dedicate a few minutes a day to foam rolling, as well as post-workout stretching. Over time, you’ll start to notice a difference in your body’s range of motion, as well as increased flexibility and a decrease in pains and aches.
The Bottom Line
Foam Rolling is an essential tool for any bodybuilder or athlete looking to stay healthy and reach their full potential. Not only can it help improve mobility, reduce the risk of injury, and increase circulation, but it can also be a great way to relax and unwind after a tough workout. So don’t forget to add foam rolling to your daily routine – your body will thank you!
