Foam Rollers are ideal for self-myofascial release. This helps you to relax tight muscles and break up adhesions formed, between muscle layers and their surroundings. It also helps support normal blood flow to the area which, in turn, contributes to restoration of healthy tissue.
Foam roll properly, apply moderate pressure to a specific muscle or muscle groups using your bodyweight on the roller. Roll slowly, between joints. Never roll directly on a joint or bone. Should you find areas that are tight or painful, pause for several seconds and relax as much as possible. The muscle should slowly start to releas, and after a short time the discomfort or pain should lessen. If an area is too painful to apply direct pressure, shift the roller and apply pressure on the surrounding area and gradually work to loosen the entire area!
Tennis Ball Rolling
Following a self-treatment, you may be sore. It should feel as if your muscles have been worked on. However you should not push yourself to the point of pain or excessive soreness. It is recommended that you drink plenty of water, get enough sleep and eat clean. This will help to flush your system and fuel your muscles more effectively. Give it 24 hours, before focusing on the same area again.
To target muscles near bones, hips, or in small areas like the sole of the foot, you can use tennis balls to roll the muscles.) The goal is to restore healthy muscles – it is not a pain tolerance test.