All your hard work takes a toll, don't forget to roll!

If you're active and exercising, you've probably used a foam roller.  A lot of my clients ask me about what is it good for and how do you use it properly. 

Well, here are some answers to common questions...

Let's Get You Started With Two Great Foam Roller Stretches!

What does foam rolling actually do? 😲

Foam rolling helps promote blood flow and can help loosen up some tissues as well can decrease some pain for the time being. This gets the blood flowing and warmed up a little bit. Foam rolling mobilizes some different joints and musculature.

How much should I be foam rolling? 🧐

It's not good to foam roll for long periods of time. Ideally, stick to one to two minutes per muscle group.

Here are more questions that I get asked about foam rolling:  🤗

Should I be stretching or foam rolling before or after I exercise❓

It depends. If you roll and move slowly and do it for a longer time (1.5min - 2 min) then do it after your workout.  If you do it fast and for shorter periods of time (<1min), then you can do it before your workout to ramp up your blood flow and nervous system.

Do stretching and foam rolling prevent injuries❓

The research shows that there was no direct connection between foam rolling and injury prevention.  Studies do show that it increases range of motion, increases your performance when used as a part of a warm-up, reduces fatigue, reduces muscle soreness, and enhances recovery.

Is stretching the answer to decreasing pain and overcoming injuries ❓

If you're foam rolling to address pain or injury, it's a temporary fix.  Foam rolling is only part of the recovery picture and can prevent your injury from getting better.

 PAR 5 Physical Therapy in Randolph, NJ specializes in helping active individuals in Morris County get back to exercising and working out pain-free without having to take time off or relying on injections/pain medication. PAR5PT offers physical therapy and performance services to all populations, with specialties in Orthopedics, Golf Fitness Training and Rehab, Manual Therapy Techniques, and Wellness Services.

If you’re dealing with anything, big or small, and you have questions, call/text 973-490-4955.

Thanks for reading!