Foam rolls and massage sticks are some of the more under-utilized pieces of equipment in a fitness arsenal. Their usage is essential in all E3Sports program designs specifically to decreasing potential for injury, increasing strength and boosting performance levels. Need to roll at home? Use the foam roll. Need to roll before your next game? Use the massage stick for excellent portability.
We are talking about a piece of foam and a stick. Are they really that magical?
The short answer: yes.
The slightly longer answer includes some science. The massage stick is made out of plastic rollers that bend and flex when massaging muscle tissue. Foam rolls are long round stable logs that allow you to use your body weight to achieve the same goal. Apply either to areas of the body that are sore or tight and you will trigger an increase in blood circulation to that specific spot of your body. This helps prevent muscle tears and sprains from movement.
So where and when do I roll?
It depends upon what part of your body you were exercising recently. Typically, E3Sports recommends rolling muscles out as part of an active warm-up prior to diving into your workout routine. In instances of continued soreness, it might be advisable to integrate rolling as part of your cool-down as well. Gently massage the muscle tissue at a variety of angles for 8-12 repetitions, never lingering on a spot for more than 20-30 seconds.
Now that you know your roll, pick one up today! Click here for more information.