Exercise induces microtears and swelling in muscle fibers, which impinge on nerves and vessels. Over time, this can develop into adhesions and scar tissue.
Foam rolling smooths and lengthens your muscles, and breaks up adhesions and scar tissue.
Another benefit is that it helps your muscles relax by activating the sensory receptors connecting your muscle fibers to your tendons. The effect is better blood circulation, which in turn speeds workout recovery and boosts performance.
You can foam roll before or after a work out (even on your off days!) . I usually do it afterwards, which is recommended with your regular after workout stretch.
A tip for the ladies: forget the anti cellulite cream and use a foam roller. The foam roller helps to massage areas and break up the interwoven fat fibers, which increase the flow of blood to these areas. It also helps to improve circulation and stretch the connective tissues. This enables the body to get rid of fluid retention and toxins. So bye-bye cellulite!
Here’s a great video to show you how to do each foam rolling exercise: