BLACKROLL. Rolling muscles – why is it worth doing?

Rolling muscles – why is it worth doing?

In today’s post I would like to encourage you to use in you daily training -a muscle roller. As a certified BlackRoll trainer, I will try to convince you how important this device is at work during training,  in both amateur and professional sport.

What rolling is?

Rolling is a myofascial massage technique made by using special foam rollers. Recently, this technique has gained remarkable popularity becoming almost an obligatory element of every training. If you don’t know yet the benefits of rolling , check how many advantages it can bring to you.

Why is it worth to do it?

1. Stimulation of muscle work
   Rolling before training excellently stimulates the work of muscles, thanks to which the exercises performed are even more effective. Thanks to systematic rolling before training, the muscles’ ability to work and their efficiency are increased, which means that you’ll get the desired result faster!
2. Better blood circulation in the muscles
   Rolling accelerates the blood circulation in the muscles, increases their hydration and nutrition. Better blood circulation in the muscle tissue also promotes the efficient removal of toxins from the body.
3. Faster muscle recovery
   Rolling done after training not only relaxes and reduces the tension in the muscles, but also speeds up their regeneration. Remember that rolling allows you to effectively get rid of muscle soreness!
4. Improving flexibility and increasing the range of movement

   Thanks to the massage with a properly selected roller, the fascia is moisturized and stimulated, which, when used regularly, significantly improves the flexibility of the body and increases the range of movement.

5. Reducing the number of injuries
   Regular rolling will allow you to take care of the proper functioning of the body and the good condition of your body. At the same time, it prevents muscle pain and reduces the number of injuries resulting from overtraining or fatigue. It has also been proven that rolling after an injury shortens recovery time.

 

 Other advantages of rolling

Other benefits of rolling include:

1. Independence and ease of doing the exercise
   Rolling is so simple and safe that you can do it yourself at home. Ease of exercise allows you to regularly work on your body, not only for athletes, but for all lovers of a healthy lifestyle.
2. Stress reduction
   Rolling loosens the body and reduces the effects of stress. Performed in the evening allows you to calm the body before going to bed, which will make it easier for you to fall asleep. So rolling is a kind of SPA performed in the privacy of your home 🙂
3. Visible cellulite reduction
   Rolling has a beneficial effect on the production of collagen. Thanks to this, regularly performed can visibly reduce cellulite. At the same time, thanks to the cardiovascular stimulation mentioned earlier, the skin is better nourished, and thus it becomes firmer and more beautiful day by day.

How often?

Rolling can be done both before and after training. What’s more, rolling can be used as a therapeutic method. It is estimated that approximately 8 to 10 repetitions per muscle batch are enough to see clear effects

 

 

 

Before training

Pre-workout training should be done quickly, on slightly stretched muscles. It is recommended to do several repetitions to the selected muscle batch. Rolling time of one part should not be longer than 3-5 minutes.

After training

After the training, it is recommended to use 8-10 full reps on the selected muscle batch. Rolling time should be 10-15 minutes.

Therapeutically

Therapeutic rolls are used for deep and precise relaxation of selected parts of the body. It should be used 1-2 times a week as a separate training session. Recommended duration: 45-60 minutes.

 

Summary

I hope that I convinced you that the roller is the perfect massage tool that can be used both before and after training. In addition, rolling can be an effective support for rehabilitation of people after injuries and surgical procedures that allow to increase the range of movement, to relieve muscle tension and help the pain.

Sources:

1. Materiały szkoleniowe BlackRoll Polska
2. Beardsley C, Škarabot J. Effects of self-myofascial release: a systematic review. J Bodyw Mov Ther. 2015;19(4):747-758.
3. Cheatham SW, Kolber MJ, Cain M, Lee M. The effects of self-myofascial release using a foam roll or roller massager on joint range of motion, muscle recovery, and performance: a systematic review. Int J Sports Phys Ther. 2015;10(6):827-838.
4. Junker DH, Stöggl TL. The foam roll as a tool to improve hamstring flexibility. J Strength Cond Res. 2015;29(12):3480-3485.
5. Macdonald GZ, Button DC, Drinkwater EJ, Behm DG. Foam rolling as a recovery tool after an intense bout of physical activity. Med Sci Sports Exerc. 2014;46(1):131-142.
6. Madoni SN, Costa PB, Coburn JW, Galpin AJ. Effects of foam rolling on range of motion, peak torque, muscle activation, and the hamstrings-to-quadriceps strength ratios. J Strength Cond Res. 2018 Feb 1 [Epub ahead of print].
7. Schroeder AN, Best TM. Is self myofascial release an effective preexercise and recovery strategy? A literature review. Curr Sports Med Rep. 2015;14(3):200-208.

Photo. Adam Mruk