Foam roller are not just a tool for physical therapists in clinics, but are also very popular among those who want to relax their muscles at home and those who love to exercise. Using foam rollers during warm-ups and cool-downs can effectively relieve muscle pain and reduce the risk of injury.

The principle of use of a Foam Roller is to give our body weight pressing like pressing a point on a fascia knot. Most people have problems in the upper back, thighs, hips, calves, etc. When pressed, it may hurt, but it will be a bearable pain. 

Although it is normal to have soreness in other parts of the body, for example, pressing a point on the buttocks may cause soreness all the way to the lower thighs. When we press and knead the fascia knot for a while (about 1 minute) ufabet https://ufabet999.app, the pain that we feel now will gradually disappear, which is a sign that the muscles and fascia have relaxed somewhat. When done, you will know that the muscles can move more and the pain is reduce. That is because the knot has relaxed.

Benefits of Foam Roller

• Helps restore muscles after heavy exercise. 
• Use in exercise, yoga, massage to relax muscles in the neck, shoulders, back.
• Increase muscle flexibility 
• Releases knots or Trigger Points caused by muscle tension over a long period of time. 
• Suitable for both beginners and professionals. 
• Can be use to stretch and warm up muscles.

Using the Foam Rolling technique or relaxing muscles with a foam roller is a method of releasing fascia knots and muscle fiber clusters by yourself (Self-Myofascial Release) that can relieve pain, increase the ability to move the body, and for anyone who has back pain or muscle knots in various parts of the body, they can use a foam roller to massage and relax the muscles. 

For using Foam Roller

• Use the right weight and speed, do not press too hard, and use a speed of about 1 inch per second.
• While pressing with Foam Roller, if the pain is unbearable, pull up slightly and hold for 30 seconds.
• Be careful not to overdo it by pressing any part of the body. This will make the muscles more chronically inflamed.
• Do not press the fascia knots directly on the injured part. Press from the part that does not hurt to the painful part.
• The Foam Roller must be of quality. 

Office workers who have to sit for 8 hours a day often cannot escape from back pain, which causes pain and annoyance. Using a foam roller will help stretch tense muscles and help the blood transport oxygen to the muscles in the lower back better. Therefore, muscle pain is reduce. However, for those who have never used a foam roller by themselves. We recommend that you study with a trainer or physical therapist before trying it yourself at home. This is for safety and to prevent the risk of injury.

Those with lower back pain should use the foam roller vertically, parallel to the spine, and roll from left to right. It should not be use horizontally, as hunching over can worsen the pain. Those with muscle knots can also use a foam ball or tennis ball to roll over the painful area to break up the fascia.