Most people are aware that you have to stretch to keep your muscles healthy and relaxed – but what about myofascial release? That is just as important as training and stretching. In case you didn’t know, myofascial release is a form of physical therapy that helps to relax tight/contracted muscles and can also help with blood circulation and range of motion. One great way to perform myofascial release is by using a foam roller to massage the troubled muscles you have throughout your body. But now, you can go a step further and instead of buying an average foam roller, you can get a vibrating foam roller. So what are the benefits of using a vibrating foam roller versus a regular one? Keep reading to find out.
Vibrating Foam Roller vs Regular Foam Roller
Having a regular exercise roller isn’t that bad – in fact, it’s better than not rolling your muscles at all. But why should you consider a vibrating roller instead? Because not only does it has every advantage the average foam roller has, it also includes the vibration feature that pushes your myofascial release into a whole new level. Think about it: when you use a normal foam roller, you can do a pretty good job at getting the knots out and massaging your muscles, but, from time to time you’ll need an extra punch to get things going (i.e.: when you need to work on those tough knots that never seem to go away, tighter muscles, etc.).
Take a painful or tight back for example. When you have multiple trigger points in your back, your average foam roller can help. However, if you use a vibrating foam roller, the vibrations will massage the knot away, releasing it faster than usual. And, let’s not forget, the vibrations will make you feel like you’re getting a deep tissue massage and that’s always a plus.
Vibrating foam rollers are great for loosening up muscles, increasing blood flow, preventing injuries, and helping you during the rehab part of your training journey. There are certain muscles or parts of your muscle that you won’t be able to target with a foam roller alone – but add a little vibration to the equation, and you’ll find it easier to release trigger points. Also, most vibrating rollers let you adjust the level of vibration intensity, which is great if you need a bit more help with your recovery. Note: Our vibrating foam roller goes a step further than most because it has two different vibration patterns, continuous or intermittent (which may help with those tougher knots) and comes with a remote control which lets you control all the settings without having the stop rolling.
How Do You Use a Vibrating Foam Roller?
As we mentioned above, both are used pretty much the same way. Whatever muscle group you decide to roll, simply place yourself in a position where the massage roller is between the affected body part and the floor or wall, then start rolling the length of the muscle. (See videos below for an idea). The only difference is that the vibrating foam roller needs to be powered on first, then you set the level of intensity that you want, depending on your needs. See below for some general ideas on how to roll some of the major muscle groups.
DISCLAIMER: We are not doctors here at SimplyJnJ. The information posted here today is for information purposes only. We can’t stress this enough, you should always consult your doctor before beginning any form of physical therapy or treatment, including foam rolling.
The number one place where people will use a foam roller is on their back. It feels good, it helps with trigger points, and it improves posture. You can’t go wrong when you foam roll your back. It’s also the easiest way to use a foam roller. Do you want to foam roll your upper back? Lay on top of it, cross your arms across your chest, and move up and down using your legs. Always move slowly and pay special attention to pain points. On the other hand, if you’re having lower back problems, place the foam roller under your lumbar area and slowly massage the issues away. Remember not to foam roll your lower back before working out. Always do so after training or during rest days.
Other than using it on your back, your foam roller will also help you tremendously when it comes to leg issues. You can use your foam roller on your quads, hamstrings, IT band, and calves. No matter where the discomfort is, place your foam roller where the problem is and roll the pain away. Sometimes, you won’t feel pain where the problem is. For example, if you suffer from knee pain, you might have a tight IT band and foam rolling will help you with your knee. Foam rolling your legs is also a great way to warm up your muscles before a workout and also a great way to cool down after.
Did you know your feet are full of fascia? Well, more importantly, do you know what fascia is? Simply put, fascia is a connective tissue that you have all-around your body. If you have tight fascia, that can bring on some discomfort, because, as you know, all fascia is interconnected. Feet fascia is often tight and full of issues. You should always take five minutes and use your foam roller on your feet because of that. All you have to do is put one foot on the roller and move it backwards and forwards, then do the same with the other foot.
Using a foam roller on your lats is, quite probably, the pound-for-pound most gruesome way to use a foam roller – but it’s also one of the best things you can do for mobility. If you’re having a hard time doing presses, snatches, or anything that requires good thoracic mobility, tight lats might be hindering you from achieving that final position. How can you fix poor thoracic mobility? Foam roll your lats! Lay down on one side, place your foam roller under your lats, and massage away. Be extra careful when it comes to weight and intensity, because it will feel terrible before it feels great.
Believe it or not, plenty of people forget about their arms when it comes to foam rollers and it’s because it’s hard to find the right way to roll them. But, even your arms can benefit from a good myofascial release. If you want to foam roll your arms, you need to do so on a table or get comfortable and close to the floor. The following video will give you some great ways on how to roll your arms:
We hope that we gave you enough information to judge for yourself as to which one is better for your particular situation. Before you go, please check out our vibrating foam roller to see if it can work for you. We’re positive that you won’t be disappointed with the results! Until next time.