Unwind And Recover: The Top 10 Benefits Of Foam Rolling For Your Fitness Routine

What if we told you that a simple tool can aid in your weight loss goals while providing a soothing massage-like experience? As it is said, your body is a temple; worship it! Could the benefits of foam rolling be the missing link to transforming your fitness journey? 

An NIH study has uncovered that the benefits of foam rolling extend well beyond muscle recovery, with up to 70% experiencing more effective weight loss outcomes when integrating foam rolling into their exercise regimen. Foam rolling could contribute to a 70% improvement in your weight loss journey. Foam rolling can be quite helpful in promoting your general well-being, regardless of whether you are an enthusiastic runner or are just beginning your fitness adventure.

Because foam rolling offers so many advantages that improve recovery and performance, it has become a popular tool for both athletes and fitness enthusiasts. By carefully applying pressure to trigger points, this self-myofascial release technique helps reduce muscular tension and discomfort while also enhancing blood flow. Frequent foam rolling can improve the range of motion, improve flexibility, and possibly help avoid injuries by correcting muscle imbalances. Beyond just the physical advantages, it also encourages calmness and lowers stress levels, which makes it an invaluable supplement to any exercise program. Read this blog to understand what exactly foam rolling is, what its benefits are, and if it can burn calories and be used every day.

Table Of Contents

1. What Is Foam Rolling?

2. 10 Benefits Of Foam Rolling For Weight Loss

3. Does Foam Rolling Burn Calories?

4. Is It Good To Foam Roll Every Day?

5. 4 Common Foam Roller Exercises

6. Dietitian's Recommendation

7. The Final Say

8. FAQs

9. References

What Is Foam Rolling?

Foam rolling is a self-myofascial release (SMR) technique utilising a foam cylinder to apply controlled pressure to muscles and fascia (connective tissue). The benefits of foam rolling are immense, all thanks to foam rollers' highly effective function in releasing the fascia that binds and constraints muscles. In fact, it is far from unusual for people to feel some kind of ache or soreness in their muscles at least once over the course of time.

That's where foam rolling saves the day. You use a foam roller to press on parts of your body that are sore, basically giving yourself an external massage. But all it takes is a few minutes of foam rolling every time you work out, and you will feel an immediate change in how your body responds. But it is certainly a useful tool for improving physical health and muscle repose.

Also Read: A Guide To Japanese Water Therapy For Weight Loss: Steps & Side Effects! 

10 Benefits Of Foam Rolling For Weight Loss

Let us discuss the benefits of foam rolling for weight loss and understand how foam rolling contributes to these advantages:

1. Cellulite Reduction

How to get rid of cellulite? The benefits of foam rolling are here to answer! Foam rolling stimulates blood circulation and breaks down fat deposits, potentially reducing the appearance of cellulite. This process encourages the release of stored fat, promoting weight loss.

Research in the Journal of Cosmetic and Laser Therapy indicated that foam rolling or related massages can diminish the appearance of cellulite by increasing blood flow and breaking down fat cells.

2. Enhanced Balance And Stability

By targeting various muscle groups, foam rolling improves muscle activation and balance, enhancing overall stability. This benefit reduces the risk of falls and supports safer and more effective workouts.

A study in the Journal of Athletic Training suggests that myofascial release techniques, like foam rolling, can improve balance and stability by enhancing neuromuscular function.

3. Enhanced Posture

Correcting muscle imbalances through foam rolling can lead to better spinal alignment. When your posture is improved, you engage more muscles during physical activities, effectively aiding in calorie burn.

Research published in the journal Spine highlights the connection between myofascial release and posture improvement. Correcting muscle imbalances through foam rolling can improve spinal alignment and posture.

Also Read: Check Out The 11 Best Posture Correction Exercises To Do At Home

4. Enhanced Blood Circulation

Foam rolling promotes better blood flow. Improved circulation helps the body efficiently transport oxygen and nutrients to working muscles, optimising your performance during workouts and calorie expenditure.

A study in the Journal of Strength and Conditioning Research shows that foam rolling promotes better blood circulation, which can enhance exercise performance by optimising oxygen and nutrient delivery to muscles.

5. Scar Tissue Reduction

Foam rolling may break down scar tissue, limiting flexibility and muscle function. As scar tissue diminishes, your ability to move freely increases, facilitating more extensive and calorie-burning workouts.

While limited specific studies exist on foam rolling and scar tissue, general myofascial release research indicates its potential to reduce scar tissue and improve muscle function.

6. Muscle Recovery

Foam rolling aids in quicker post-workout recovery by reducing muscle cramps and preventing lactic acid buildup. Coupled with an ice bath after a workout, foam rolling enhances muscle recovery and allows you to return to exercise sooner, supporting a consistent fitness routine and weight loss efforts.

A Journal of Athletic Training study demonstrates that foam rolling reduces post-exercise muscle soreness and improves recovery.

7. Better Workout Performance

As foam rolling improves muscle function, it enhances exercise efficiency. This directly contributes to burning more calories during each workout session, thus promoting weight loss.

Foam rolling has been shown in a review published in the Journal of Bodywork and Movement Therapies to enhance exercise efficiency and muscle function, both of which lead to better workout outcomes.

8. Trigger Point Release

Foam rolling targets specific areas of muscle tension, breaking up knots and adhesions. This process reduces pain and allows for smoother, more effective movement during physical activities.

Foam rolling is a useful tool for lowering trigger points, which in turn relieves muscle tension and pain, according to research published in the Journal of Orthopaedic & Sports Physical Therapy.

9. Improved Flexibility

You can definitely include foam rolling in your flexibility improving routine. Foam rolling increases the joint range of motion by releasing tight muscles and fascia. This improvement in flexibility supports more extensive and effective workouts, further aiding weight loss. 

10. Reduced Muscle Soreness

Alleviating post-exercise discomfort through foam rolling is essential for consistent exercise. The reduced muscle soreness allows for more frequent and challenging workouts, promoting higher calorie expenditure and ultimately contributing to weight loss.

Also Read: 5 Muscle Cramps Causes: Treatment & Prevention Tips | ToneOp 

Does Foam Rolling Burn Calories?

Yes, adding a foam roller to your exercise routine can help you burn calories, improve muscle tone, and increase your overall fitness. A 30-minute foam rolling workout can burn a decent number of calories, helping with weight loss and fitness goals. Incorporate foam into your routine to increase calorie burn and improve muscle tone.

Certain foam rolling positions require muscle strength, endurance and core stability. There are various tools used in fitness that can amplify your fitness results. The foam roller is one such device that is well-known for its capacity to relieve achy muscles and promote flexibility. Foam rollers are adaptable workout tools that can help you increase your general fitness level and meet your weight loss objectives.

Also Read: Does Sweating Burn Fat? Read This Blog To Discover 7 Benefits Of Sweating For Weight Loss! 

Is It Good To Foam Roll Every Day?

There are several benefits to foam rolling every day, including:

1. Greater Range Of Motion

Foam rolling can help improve joint mobility and increase range of motion. Foam rolling helps release tension in tight muscles and fascia that can restrict movement.

2. Improved Muscle Recovery

Because foam rolling reduces inflammation and increases blood flow to the muscles, it can aid in improving muscle recovery. This can hasten the healing process following a workout and lessen stiffness and pain in the muscles.

Also Read: Training Right: The Importance Of Rest And Recovery

3. Increased Performance

Foam rolling can enhance sports performance by lowering stiffness in the muscles and increasing the range of motion. This is because it can enhance the activation and coordination of muscles, resulting in improved movement patterns and more effective muscle contractions. You can supplement this with ToneOp Care’s Alfalfa Powder for muscle gain, recovery, and strength build-up. 

4. Injury Prevention

By increasing joint mobility and lowering muscular tension, foam rolling can also help with the prevention of injuries. Foam rolling helps lessen the chance of strains, sprains, and other injuries by maintaining healthy and flexible muscles and joints.

Although daily foam rolling has many advantages, it might not be suitable for everyone. 

Also Read: How To Prevent Injuries During Workout?

4 Common Foam Roller Exercises

Here are four common foam roller exercises:

1. Foam Roller Glute Bridge

This exercise targets the glutes, hamstrings and lower back, helping to build muscle and burn fat in those areas. The foam roller adds a level of difficulty, requiring more balance and muscle engagement.

How to do it?

• Lie on your back with your knees bent and feet resting on a foam roller.

• Lift your hips until your torso forms a straight line from your shoulders to your knees. 

• After a few seconds, lower your hips back down.

• Repeat for 15-20 reps for 2-3 sets.

2. Foam Roller Squats

Squats are one of the most effective exercises for building lower body strength. Adding a foam roller increases the intensity by engaging the core and stabilising muscles. A foam roller helps you maintain proper form while increasing endurance so your muscles work harder.

How to do it?

• Stand with your back against a wall and place the foam roller vertically between your lower back and the wall.

• Perform a squat by bending your knees and lowering your body as if you were sitting in a chair.

• Push through your heels to return to the starting position.

• Repeat for 15-20 reps for 2-3 sets.

3. Foam Roller Side Plank

Foam roller side planks take up sloping surfaces and improve balance and stability. The foam roller adds an element of instability, making your core muscles work harder to maintain the position.

How to do it?

• Lie on your side, rest your lower forearm on a foam roller and straighten your legs.

• Lift your hips to form a straight line from your head to your heels.

• Hold this position for 20-30 seconds.

• Switch sides and repeat.

• Complete 2-3 sets on each side.

4. Foam Roller Pike

The foam roller pike is an advanced core exercise that also increases flexibility and balance. This movement is highly effective for strengthening the abdominal muscles, shoulders and lower back.

How to do it?

• Place your feet on the foam roller and start in a plank position. 

• Roll the foam roller in the direction of your hands while contracting your core and lifting your hips toward the ceiling. 

• Hold the position for a moment and then slowly return to the starting plank position.

• Repeat for 10-12 reps for 2-3 sets.

Dietitian's Recommendation

Using a foam roller will help you improve your posture, which in turn will help your overall health and well-being. You will strengthen your body without having to strain it. This helps prevent injuries because the body is not stressed as much, and the joints are not stressed. 

Also, by strengthening the muscles and core, the body will absorb shocks better. Any physical activity. So, even though it doesn't give you a full-body workout, a foam roller can greatly enhance the experience and help you achieve the goal you want—looking and feeling better!

                                                                               Dt. Lavina Chauhan

The Final Say

In the urge to shed those extra pounds and get a healthy and active lifestyle, think of the remarkable benefits of foam rolling for weight loss. Now, you are aware of the evidence-based highlights that comprise a whole array of astounding benefits of foam rolling for weight loss. 

And why not, when studies continue to indicate that regular foam rolling can lead to up to a 15% increase in muscle flexibility and range of motion? The benefits of foam rolling also include reducing muscle soreness by a substantial 30% or more. These are just a few of the many benefits of foam rolling, all supported by scientific findings, offering a diverse range of advantages far beyond the superficial.

FAQs

1. What are the benefits of foam rolling for your muscles?

Foam rolling is believed to improve muscle performance and reduce muscle soreness and tiredness following an intense exercise session (also known as delayed-onset muscle soreness, or DOMS). Foam rolling has the potential to be a useful therapeutic technique for lowering DOMS and improving muscle performance recovery.

2. Why does foam rolling hurt sometimes when I use it on my muscles?

It can be painful because foam rolling focuses on tight or knotted muscle fibres. The discomfort is often symptomatic of tension being released and improvement in the health of your muscles, but pressure can be reduced to make it more tolerable.

3. What are the overall benefits of rolling muscles regularly?

Rolling one's muscles frequently increases the range of motion and circulation and reduces muscle soreness. This is a good method to conserve the muscles.

4. What are the benefits of using a foam roller in your daily routine?

Practicing foam rolling daily can prevent muscle stiffness, improve postural habits and ease muscle pain. This is a simple method that helps to preserve the health of your muscles.

References

• https://toneop.com/blog/foam-rolling-benefits-for-weight-loss

• https://www.onlymyhealth.com/exercises-to-do-with-foam-roller-for-losing-weight-1718365390#google_vignette

• https://www.onlymyhealth.com/exercises-to-do-with-foam-roller-for-losing-weight-1718365390#google_vignette

• https://radiancewellness.ca/2024/05/slim-down-with-a-foam-roller-can-fascia-exercises-help-you-drop-a-size/

• https://marseilles-powerlifting.kalisport.com/articles/article/16/does-foam-rolling-work

• https://rollga.com/blogs/news/is-it-ok-to-foam-roll-every-day?srsltid=AfmBOoraS_NmeGFa9PBpP8Y6yM4v38UhVNs7iXLwfblki9qy2j7QLWL0

  
  

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