A foam roller for home, on the go or at the gym

Flexible muscles thanks to a foam roller

Do you exercise one, two, or more days a week? No matter how often you exercise, you're bound to get sore muscles from time to time. The next day, when you lift your heavy school or work bag, you feel your arms ache, and when you laughed at that good joke, your abs hurt. That's annoying and can limit you. A massage with a foam roller is the solution.

A foam roller is also called a massage roller or foam roller. It's a cylindrical rod, often made of foam, that you can use to massage your muscles. This helps prevent, reduce, or alleviate muscle pain. It's been widely used by physiotherapists for a long time, but these days people also buy them for home use.

You can use a foam roller at various times: before, during, or after your workout. It's suitable for all kinds of sports, such as yoga, Pilates, strength training, or after soccer or hockey practice. While you can use it at all times and in all sorts of ways, you should use it wisely. If you experience redness, acute pain, or swelling, for example, after rolling your ankle or being hit by a hockey ball, it's not advisable to use a foam roller. If you're unsure about using a foam roller, always consult a physiotherapist first. 

Foam roller for muscle pain

Muscle pain occurs due to prolonged or excessive strain on your muscles, for example, after a strenuous soccer practice or strength training session. Waste products, particularly lactic acid, build up in your body. This causes your muscles to feel sore, cramped, or stiff. Rolling a massage roller over your muscles stimulates blood circulation, which helps remove waste products more effectively.

There are different types of muscle soreness. For some, a foam roller is a good solution, while for others, it's better to leave it alone and give your muscles a rest. Acute muscle soreness occurs during exercise and is also called acidification. It's important not to train in this state of acidification for too long.

Muscle soreness can also be caused by an accident, such as a bruise or tear. In such cases, it's important to stop exercising and rest. The most common muscle soreness after exercise is delayed onset muscle soreness. This is felt after 24 hours, is worst after 48 hours, and lasts a few days to a week. A foam roller can help reduce this muscle soreness. It's important to listen to your body with all types of muscle soreness. Regularly overexerting your muscles can lead to injuries.

To prevent or reduce muscle pain, you can do a number of things before, during and after exercise:

1. Exercise regularly without overexerting your muscles. Did you get sore? Each muscle group needs 48 to 72 hours to recover. Therefore, get plenty of rest to ensure your muscles recover properly. You can stimulate this process with a foam roller.
2. Eat enough protein. It keeps your muscles strong and healthy and supports muscle recovery after overexertion. Also, drink plenty of water to flush out toxins.
3. Maintain good posture. Poor posture, such as a hunched back or slouched shoulders, can also cause muscle soreness. If you sit a lot, remember to keep your back straight and your shoulders relaxed.
4. Start with a warm-up to loosen your muscles as they transition from rest to activity. Then finish with a cool-down to gently bring your muscles back to rest and cool down. A foam roller is a useful tool for both the warm-up and cool-down.
5. Take a warm shower or bath, or get a massage to stimulate blood flow to your muscles. You don't always need to visit a physiotherapist or massage parlor for this type of massage. You can easily do this yourself with a foam roller.

Using a foam roller

Use a foam roller before exercising to loosen and warm up your muscles. They'll feel more flexible, and any remaining muscle soreness will likely be reduced. This allows you to get the most out of your workout. In addition, with yoga and Pilates, you'll find that you can more easily achieve certain flexible poses and stretch further right from the start of the class.

After your workout, use a foam roller to help your muscles return to a resting state and stimulate blood circulation. This helps remove toxins, allowing your muscles to recover more effectively. Hopefully, this will reduce muscle soreness the next day.

Do you still experience muscle soreness, knots, or tightness? You can also use the foam roller later. This will stimulate blood circulation to help remove toxins. Your muscles will relax, and the pain will subside. 

Finally, some foam rollers can be used as a tool during sports. You can use them for stability and floor exercises, for example, or to improve your mobility.

Various foam rollers

There are different types of foam rollers. They vary in shape, hardness, and length. Most foam rollers are cylindrical. They also come in a rod shape, with two handles and nubs. This allows you to massage muscles very specifically or target deep-seated muscles. Other foam rollers are semicircular. They have a flat side that you can lay flat on the floor for support or massage. Placing it on the convex side on the floor makes it a good aid for stability exercises.

The softer a foam roller, the more comfortable it feels. A firm massage roller works your muscles more directly and may be more effective. However, this isn't always advisable for overworked muscles. A soft massage roller can also stimulate blood circulation.

Finally, foam rollers come in different lengths. A long foam roller is used to massage larger areas, such as the entire width of your back. Smaller foam rollers are good for your arms and calves. They also allow you to massage specific muscles more specifically. Thanks to their convenient size, you can easily carry a small foam roller in your bag.

Buy a foam roller at Yoga-Pilatesshop.nl

You can buy a foam roller at Yoga-Pilatesshop.nl. Here you can choose from a range of foam rollers in different shapes, hardnesses, and lengths SISSEL® Foam Roller – 15 x 90 cm For example, a long massage roller. It's great for massaging your muscles, but it's also effective for improving your balance and flexibility. This professional foam roller is therefore suitable for home use and ideal for professional classes in Pilates studios or gyms. 

Another variant is the Vari-Massage Foam Roller – BlackThis Fitness-Mad foam roller isn't smooth, but textured. The different patterns allow you to adjust the intensity of the massage to your needs. It's an ABS tube with EVA foam padding. Thanks to this material, the foam roller doesn't lose its shape, making it a durable choice, especially with frequent use.

These are just two of our many foam rollers. Browse our full range and choose the one that's right for you.

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