9 Best Foam Roller Exercises for Muscle Aches

From runners to women in heels, muscle aches are common among women.

While frequent visits to deep tissue massage therapists can do wonders for your pain, if you are limited on budget and time, foam roller is a great way to self-massage your stiff muscles and provide a fast pain relief.

What is foam rolling?

Rolling the foam roll over stiff muscles is called foam rolling, and it’s a type of self massage (myofascial release) that can help work the stiffness out of muscles and release the tightness of trigger points.

Foam rolling exercises are performed with a foam roller in such way that you gently roll the roller back and forth over the sore sport and hold it for 30 seconds until you feel the tension release. 

Many individuals are of the belief that you should utilize a foam roller only after a workout session. However, Dr. Mike Clark, CEO of the National Academy of Sports Medicine disagrees.

According to him, foam rolling before exercising brings a better chance of preventing injuries.

But, don’t limit to just your calves. Foam rolling all your mid and upper back muscles as well as all the muscles in your lower body including IT band, piriformis, and adductors before workout helps you fully prep for the more vigorous activities ahead. 

The rolling rituals for other muscles are similar. Let your roller work each of your body part by slowly and gently moving your body or the roller back and forth until you find a sore sport.

Once the spot is indentified, hold the position for up to 60 seconds or until you feel the tension relieves.

Foam rolling should be the first step of any warm-up, followed by static stretching of tight muscles, and finally dynamic stretches such as bodyweight lunges, elbow to foot lunge and inchworm.

9 Foam Roller Exercises for Muscle Aches

Foam rolling exercises to do for muscle aches and pain pelief

Foam Rolling Exercises 

No.1: Hamstrings

No.2: Adductors

No.3: Quads

No.4: IT-Band

No.5: Glutes

No.6: Lats

No.7: Lower Back

No.8: Mid & Upper-Back

No.9: Calves

Another benefit of foam rolling your tight muscles is muscle imbalance correction.  

If you perform only static or dynamic movements before a workout, your body will overcompensate for any problem areas. This can cause other muscles to tighten up instead of loosen, which can cause injury later. 

Foam rolling should also be performed after a workout to prevent delayed onset muscle soreness. After performing cool down stretches after a workout, foam roll the set of muscles.

Do you use a foam before or after your workout? Leave a comment below to let us know.

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