On many occasions we have mentioned the importance of invisible training, those factors that help us recover, assimilate and improve performance beyond the training session itself.
Today we bring you one more means, the foam roller, With the help of BLACK ROLL.
What is the Foam Roller?
El foam roller best known is a foam cylinder It comes in various formats in terms of hardness and surface (smooth or grated).
From it various forms were emerging to offer versatile use throughout the muscles of the human body
How does it work?
El foam roller iNcide on muscle fascia, a connective tissue that covers and connects our entire organism, from bones and muscles to cells.
Sometimes this tissue undergoes tensions that cause pain points. The use of foam roller help the release of muscle tension, improved blood flow muscle and can help you prevent contractures
For this we must make small shoots on the muscle that we want to work with a certain pressure, with the body weight itself.
Which one should I choose?
Depending on the use you are going to give it, this will be your choice. Usually the smallest forms are oriented to be used more specifically in muscles or areas that require a larger incision or are more difficult to reach with a Rollerball cylindrical.
Eg to release the plantar fascia we can use a Rollerball small or a ball, while for the musculature of the legs we use the large cylinder and for the musculature of the neck the one that is shaped like a peanut or double ball.
As for the choice of the hardness should be done based on pressure sensitivity and body weight of the person. BLACKROLL offers us 3 types of hardness to choose (soft, medium and high). At large ranges we can tell you that the most used is the medium hard.
Finally, the surface of the Rollerball Cylindrical can be smooth or rough. The rough surface has a deeper impact on the muscles and is commonly used for muscle activation.
When should I use it?
You can use it both before training and after training. Depending on the time you choose to use it, the goal will be different.
When we use it from pre-training form we are looking for a muscle activation or warming, For this, the exercises or filming are done faster than when we use it after training in order to relax and recover the worked muscles. In this second case it is advisable to make slower shoots for each muscle.
So you can get an idea, use it for warm up can employ you one second each shoote, while if the goal is recoverr, you must use three seconds on each shoot. In total, between 30 and 90 seconds of filming are usually used in each muscle.
Are there any contraindications?
In general we can tell you that you should avoid rolling over areas with skin wounds, monitor the intensity of the stimulus (pain is not the same as pain) and consult with professionals (physiotherapists, doctors and trainers) its use for specific cases of injury rehabilitation.
Therefore, the three situations in which you should avoid its use are redness, inflammation and acute pain.
If you still have doubts about whether or not to include it in your training routines, keep an eye on our news that we will tell you our experience shortly after one month using BLACKROLL.
More information: https://blackroll.es/