Foam Rolling is a popular tool used to target different areas of the body. The foam pad has varying thicknesses, allowing you to change the pressure level applied during the session.
Benefits Of Foam Rolling
- It relieves pain
- Increases joint mobility
- Improves muscle flexibility and endurance
- Relaxing effect
- Increases circulation & reduces swelling
- Helps in weight loss & fat burning
- Reduces tension
- Good for sports performance
- Increases stamina and energy
Foam rolling is a great way to improve muscle flexibility and reduce pain. But how do you get started?
Foam rolling is the practice of using a roller or ball to massage muscles. The idea behind it is simple: When you apply pressure to a specific body area, it stimulates blood flow and increases the amount of oxygen and nutrients delivered to the tissue. This helps promote healing and reduces inflammation.
Foam rolling is an excellent tool for improving mobility and reducing pain. If you want to start foam rolling, try these three steps:
1. Find a comfortable position.
2. Roll from head to toe.
3. Continue rolling until your muscles are warm.
When you start foam rolling, don’t be afraid to use a bit of pressure. You can always increase it later if you need more help with your recovery or injury. Once you have warmed up, you can move around your body by working different areas with each roller pass.
When To Foam Roll Your Hamstrings
To foam roll correctly, it’s essential to understand when to roll. Two main types of exercises involve foam rolling. They include static stretches and dynamic movements.
Static stretches are held positions while the body remains still. The dynamic movement consists in moving parts of the body through a range of motion.
Static Stretching
The best time to stretch your hamstring is before your regular workout — not during. The stretching will happen while your core is solid and ready to support your hamstrings.
You should also avoid stretching after a hard workout because this could lead to an injury or soreness due to overuse. So make sure you allow enough rest between exercises to let your muscles recover fully.
Dynamic Movement
If you’re trying to strengthen your hamstrings specifically, consider foam rolling them at the end of your routine.
This allows you to focus on the muscle group without worrying about other muscles getting too tight. In addition, foam rolling after workouts improves circulation and relieves tension by relaxing stiff tissues.
Foam Roll Technique
Once you find a comfortable position, roll toward the bottom of your leg and back again, making circular motions with your hand.
Furthermore, it may take some practice to figure out what feels right, but eventually, you’ll know exactly where to go.
Finally, don’t forget to breathe as you work the injured area. You can even incorporate breathing into a more traditional setup, helping to keep you calm and focused throughout the exercise.
Foam Rolling Benefits
There are several benefits to foam rolling. Here are just a few:
Stimulates Blood Flow
Because muscle groups are connected, injuries tend to spread quickly. In addition, foam rolling helps stimulate blood flow, which leads to faster healing and reduced swelling.
Reduces Tension
It is common for people to become tense after doing certain activities, especially those that require endurance. By foam rolling, you help relax your muscles, allowing them to release stress and return to their normal state of relaxation.
Improves Flexibility
Most of us spend hours sitting every day. As a result, we become less flexible and often develop tight hips, knees, and ankles. Although foam rolling won’t turn you into Wonder Woman overnight, it can improve flexibility and prevent future problems.
Injuries
Hamstring strains and sprains are among the most common sports-related injuries. Foam rolling can help reduce pain associated with these conditions. The same goes for any other type of injury. Whether you experience shin splints, tennis elbow, or knee pain, foam rolling can make a recovery easier.
Running Tips
To get better at running, follow these simple tips:
Get Proper Shoes
Running shoes are crucial for preventing blisters and supporting good posture. Choose shoes with a firm midsole and a soft outer sole to absorb shock and cushion impacts when running.
Tuck In Your Shirt
When running in cold weather, tucking your shirt into your pants helps keep you warm because it prevents heat loss through your skin.
Stay Hydrated
During long runs, drink water frequently, so your body stays well hydrated, which reduces fatigue and speeds recovery.
Stretch Before You Run
Stretching before running allows you to loosen tight muscles, increasing blood flow to your muscles. It may feel awkward at first, but stretching is key for getting ready for a run.
Avoid Sweating Too Much
Heat builds up rapidly when exercising, leaving you feeling hot and uncomfortable. By drinking plenty of fluids before exercise, sweating lessens, meaning you’ll stay comfortable longer.
Run With Good Form
Good running form decreases the impact of a fall and keeps you injury-free. Pay attention to your stride length, foot placement, cadence, and breathing.
Include Strength Training Into Your Workout Routine
Strength training improves muscle strength, endurance, balance and flexibility, and overall fitness. Start out with light weights and build up slowly over time.
Recovery Periods
It’s essential to give your body enough time to recover after intense workouts or races. Follow these guidelines to minimize soreness and speed up recovery:
Rest After Exercise
A day off or a few days rest following a strenuous workout will allow your body to repair itself faster. As a result, soreness subsides in just three to four days.
Stagger Workouts
Switch up your routine every now and again to not become bored with any one exercise. Alternate various activities – such as cycling, swimming, running, and weight lifting – on different days.
Eat Right
A healthy diet promotes energy levels and aids in speedy recovery. Include protein-rich foods like lean meat, fish and chicken, and fruits and vegetables.
Take Care Of Yourself
Get plenty of sleep, take breaks throughout the day, eat small meals regularly and limit caffeine intake to avoid staying alert too long.
When To Stop?
If you’re finding yourself unable to complete a set number of repetitions, stop immediately. Resting for 10 seconds between sets is sufficient.
For example, if you usually perform 12 reps, reduce this to 10; next time, try 8. Once you’ve reached your desired repetition level, continue from there.
Other Ways To Build Muscle Mass
You might not want to bulk up as much as possible if you plan to lose weight during the summer months. However, by adding some extra size to your frame, you’ll be able to burn more calories than ever before!
Here are some ways to increase your muscle mass while losing fat:
First, Start Doing Leg Curls And Lunges
These moves target your quads and hamstrings without putting unnecessary stress on your joints. They also help tone your legs and make them stronger.
Switch To High-intensity Interval Training (HIIT)
This type of cardio boosts metabolism, burns calories faster, and increases muscle mass. HIIT consists of short bursts of activity followed by lengthy periods of rest.
For example, try intervals of 30 seconds or less followed by 90 seconds of rest.
Do Squats
Squats strengthen your thighs and butt and work your glutes hard, boosting your core temperature. Do two sets of eight to 10 each.
Hit The Gym Daily
Aim for at least 20 minutes a day. Do cardio before working your muscles if you want to get even more bang for your buck.
Walk Fast
Walk briskly around the block instead of taking the bus. It burns extra calories, but it also gets your heart rate up. And when your heart pumps faster, it releases more oxygen into your bloodstream, increasing circulation.
Increase Your Protein Intake
Eating an adequate amount of protein can help you build muscle mass.
Follow A Low-carbohydrate Diet
Carbs tend to slow down your metabolism, making it tougher to burn calories. So instead, consider following a lower-carb diet, like Atkins’ Diet Revolution, to speed up your metabolism and promote rapid fat loss. Please speak to a doctor before changing your diet.
Avoid Sugary Drinks
Sugary beverages raise your blood sugar and insulin levels, resulting in increased appetite and decreased muscle growth. Instead, opt for water over soda and juice.
Aerobic Exercise
Aerobic fitness will keep you young, fit, and active. In addition, it improves cardiovascular function and helps control cholesterol levels. Start by walking briskly for 15 minutes three times a week. Then work up to 30 minutes four times a week.
Strength Training
Strength training builds bone density and muscle strength, improving balance and coordination. In addition, you should aim for three sessions a week. Try performing push-ups, pull-ups, sit ups, and other similar moves.
Use Resistance Bands
Weightlifting equipment can be expensive, so think outside the box with resistance bands. Stretch them around the ankles, wrists, and waist to exercise all parts of your body.
Stretch Regularly
Stretching loosens tight muscles and improves flexibility, allowing you to move better and feel more comfortable throughout the day. Stretch every morning and night.
Eat Small Portions Of Healthy Foods
In addition, it can help to eat several small meals rather than one big meal. Choose healthy foods that provide carbohydrates, proteins, and fats.
Work Out When Fatigue Gets In The Way
Don’t worry about feeling tired after a workout. Exhaustion means that you haven’t been adequately fueled. Fueled athletes don’t become exhausted.
Find Ways To Keep Fit Without Going Crazy
Finally, find ways to stay fit without going crazy. Like most people, if you don’t have enough time, you’ll just give up on trying to do something good for yourself.
Try a New Hobby
Taking up a new hobby is a great way to de-stress and fill up your free time. Go out for a walk, take up a sport, learn a musical instrument or join a group.
Take Regular Massages
A massage can improve immune system functioning and decrease stress levels. There are many benefits to having regular massages. However, they’re not usually covered by insurance. So talk to your doctor first.
Tackle Tasks One At A Time
Don’t try to tackle too much at once. Doing so may cause overwhelm and frustration. Focus on one at a time.
Conclusion
A foam roller is a tool to activate our body’s connective tissue and increase its mobility. This is done by increasing the pressure on the specific body area and then slowly moving over that part of the body.
This increases the blood flow to the targeted area and allows the body to recover faster from injury.
For the first year, I wallowed in my feelings and gained 50 pounds as a result. The next year, with the help of a professional or two, I began working on myself and seeing changes.
Surprisingly enough, I found running to be my main source of comfort in such a trying time. I began running once a day for five minutes, working up to 10, then 20, 30, 40 - until I was running for an hour each morning.
Running started my day off right and on the days where I ran, I found that I was more likely to excel in work and have a better day mentally.
So, that is why I have created Run In The Sun. I want to make your running journey as easy as possible so that you can feel these benefits too. I promise you, it will be so worth it!
- How Long Does It Take to Run 3 Miles? - April 21, 2022
- Houston Running Trails - April 21, 2022
- How To Wash Adidas Shoes - April 21, 2022
