Muscle Recovery For Bodybuilders: Foam Rollers

 

 

Bodybuilders put their muscles through extreme stress. In order to build larger muscles, heavy weight needs to be lifted. When heavy weight is lifted over and over, small tears in the muscle occur. When these heal, the muscle grows larger. As most bodybuilders know, you don’t lift weight every day because your muscles need time to heal.

However, many bodybuilders find that simply resting is not enough. Their muscles get tight or sore and they end up unable to lift for extended periods of time. Luckily, there are methods to aid in muscle recovery. Some of them can be done at home, while others involve seeking out professional assistance.

Here are three methods you can try.

 

Fresh Green Juices

Because this site focuses on juices, specifically leafy green based juices, it would be odd to leave out juice. You don’t think of juices as a good post workout recovery tool, but that’s likely because people tend to associate juice with the junk in the supermarket. However, fresh juice is a powerful aid in muscle recovery.  The enzymes in a kale, apple, and celery juice is going to help repair muscle fibers and also provide energy.

 

Stretching

The simplest method to help sore muscles is to stretch after a workout. Stretching is very common in sports because it prevents injuries. When you are lifting heavy weight you are going to want to do a post-workout stretch. You can even include this on your day off. The idea behind a post-workout stretch is to increase blood flow to the muscles after they have been broken down during the workout. A pre-workout stretch is a good idea, but a post-workout stretch is essential.

There are lots of different types of stretches including active and static stretching.

Opt For Deep Tissue Massage

The ultimate solution to tight and sore muscles is a massage therapist who practices deep tissue massage. Deep tissue is preferably to other forms because it targets the fascia and tendons. A Swedish massage, Reiki, or other form of relaxing massage is not adequate. These massages are not capable of breaking up stiff muscles and tendons.

The massage therapist will apply a great deal of pressure to try and break up any muscle knots and stiff fascia.

 

At Home Myofascial Release With Foam Rollers

Myofascial release is a term that refers to treating the fascia. Fascia is the tissue that holds the muscle to the body. The idea behind myofascial release is to break up any stiff fascia. This is often done by a massage therapist, however many bodybuilders find that they can approximate the therapy at home using a foam roller.

If you don’t own a foam roller, you can make one yourself. Here is a list of parts and a step-by-step guide.

While a foam roller is beneficial, it is not as effective as a professional massage therapist because the pressure cannot be targeted as precisely. A foam roller is much more limited and can only apply a single type of pressure.

If you want to try myofascial release at home, then you should get a foam roller. They come in lots of different styles. The simple ones are smooth and firm, while the advanced ones have little knobs that will press into your muscle.

Here are some good foam rollers that don’t have the pressure point knobs. If you’re new to doing foam rolling, and have never had deep tissue massage, then these are a good place to start.

These are more advanced. They have the little knobs that will activate your pressure points, providing,

Which Foam Rollers Is Best?

That depends. If you are new to massage and foam rolling, then you should look at the simple models. Here is a perfect starting point.

Best Foam Roller For Beginners

When you are looking for a foam roller for beginners, you should be looking for something that doesn’t have knobs, is soft, and is easy to use. Pick one that is long enough so that it can hit your large muscle groups, but also compact enough to target specific areas.

 

 

 

This roller is firm, but not too hard. It is also easy to use. You can look on Youtube and find tons of videos showing different exercises and rolling activities. The smooth design is perfect because it will roll over your carpet, hardwood floor, or tiled room. It also can store away easily.

 

 

Best Foam Rollers For Advanced Muscle Work

If you’re ready to really dig in and work your muscles, then you need a foam roller that is firm and has knobs. These are going to act as pressure point activators.

 

 

The Rumble Roller

If you’re looking for the most intensive foam roller, the one that will really dig in and kneed out the knots in your muscles and work out and problems, then this it the foam roller for you. Be forewarned because this will hurt if you’re not used to intensive rolling. That’s because it is working deep tissue. It’s the same as when you get a deep tissue massage, the massage isn’t pleasant, it often hurts. This is a therapeutic roller meant to really work out your muscles.