Those who train hard and struggle with bruises and body aches afterward know the importance of recovery after exercise better than others. One of the recovery tools that are very popular in sports today is the GRID Foam Roller. This handy tool has gradually entered the field of rehabilitation, movement therapy, and corrective movements, and its use is expanding day by day. The secret of the popularity of this tool is its simplicity and effectiveness.
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What is a Grid Foam Roller? And what are its uses?
You must have heard about the importance of massage in recovery after exercise and relieving muscle pain. The effect of massage is terrific. But unfortunately, we can not have a massager always and everywhere. But is there a way we can massage ourselves?
Yes. The name of this method is SMR. This method was developed to release muscle tissue and fascia from painful and trigger points. In the SMR method, a person massages himself using the pressure of an external instrument. One of the best tools for personal massage is a GRID Foam Roller.
GRID Foam Roller is nothing but a simple cylindrical roller with which you can massage yourself using bodyweight and controlled movements. In addition to massage, GRID Foam Rollers can also be used to improve joint mobility. So its two main applications are personal messages using the SMR technique and improving the mobility and range of motion of some joints. GRID Foam Roller is used in various sports such as yoga and bodybuilding.
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What are the types of GRID Foam Roller? Guide to choosing the right sports foam roller
There are several types of GRID Foam Rollers. Before choosing the right sports GRID Foam Roller, you should know its types, to know which one is more suitable for you. If you choose a GRID Foam Roller that is not suitable for you, you can not do the exercises properly with it. Foam rolls are divided according to size, hardness, and tread or smoothness.
• Dimensions and size
GRID Foam Rollers are available in different sizes. Choosing the right size GRID Foam Roller depends on your target muscles. The diameter and length of the GRID Foam Rollers are different from each other.
The diameter of the foam rolls is usually 15 cm. But smaller diameter models are also available in the market. Models with a diameter of 7 to 10 cm are more suitable for some areas of the body, such as the shoulders. Slim foam rolls are useful for targeting specific muscles. This type of foam roller is also a better option for the elderly because they will be closer to the ground and will have better stability on the foam roller.
The length of the GRID Foam Roller also varies from 10 30 to 90 cm. The short model is used for deep massage of smaller muscles such as arm and leg muscles. Also, the short 30 cm model is a better option for moving and traveling. Larger models of GRID Foam Rollers are more suitable for larger body muscles such as the quadriceps and back of the thigh.
• Density and rigidity
GRID Foam Rollers are divided into three degrees of soft, normal, and hard based on the degree of stiffness. The stiffness and firmness of the GRID Foam Roller determine the depth of the massage. As the degree of stiffness increases, the pressure on the muscles increases, and the massage becomes deeper and more painful.
The soft model (with low density) as its name implies, is soft and light and is suitable for people who are highly sensitive to pain. The elderly, novices, and those with severe pain can use this model. The hard (high density) model is suitable for athletes and those with higher pain resistance. If your goal is to do muscle and fascia release exercises, it is better to use the hard model.
In terms of durability, hard GRID Foam Rollers are better. Soft GRID Foam Rollers deform and deteriorate faster.
• Tread or smooth
In some types of GRID Foam Roller, there are protrusions in different shapes. Bumpy or ribbed models are great for attacking trigger points. With these GRID Foam Rollers, the target muscles can be massaged more accurately. If after bodybuilding exercises, you have pain points in your shoulder and back area and you have good pain tolerance, you will definitely enjoy the pleasant pain of massage with the ribbed type. Use it to loosen and untangle nodes that turn into triggers in the long run. GRID Foam Rollers work using the body’s natural response to pressure. When you roll on hardpoints or trigger points, the muscle relaxes.
What are the benefits and advantages of GRID Foam Roller?
As I mentioned, the GRID Foam Roller is a good tool for using the SMR technique. There are countless benefits to using this technique with GRID Foam Rollers. These benefits include the following:
● Reducing body aches and muscle cramps (DOMS)
● Improve flexibility and increase range of motion
● Reduce the symptoms of fibromyalgia
● Reduce the symptoms of back pain and other chronic pain
● Reduce muscle tension and relax the body
What are the disadvantages of GRID Foam Roller?
In addition to the advantages, each tool has its disadvantages and limitations. Limitations of the foam roll are:
Lack of immediate effect
Inability to use for all parts of the body
Injury if used incorrectly
What is the best time to use a GRID Foam Roller? Before or after training?
Regarding the best time to use the GRID Foam Roller, I must say that it depends on your goal. But the best time to use it is to heat or cool it. If you are looking for more mobility or you have reduced flexibility in parts of the body, be sure to use a GRID Foam Roller to warm up. If you plan to use a GRID Foam Roller for recovery and deep massage, it is better to add it at the end of your training program and in the cooling section.
Learn how to use GRID Foam Roller:
Now that you have the necessary knowledge about GRID Foam Roller, I want to introduce you to some examples of its exercises. If you plan to do warm-up exercises, it is best to raise your body temperature with an aerobic activity before starting the exercises. And after the foam rolling exercises, do dynamic stretching movements.
But if you plan to use rolling foam for recovery at the end of the workout and cool down, you do not need to do any activity beforehand because the body is warm enough. At the end of the exercise, do not forget the static stretching movements.
Important points when using GRID Foam Rollers:
Avoid foam rolling on joints and bones and focus on muscle tissue.
● The speed of execution of movements should be very slow and controlled. Focus on one area for at least 20 seconds, then move on to the next.
● Avoid foam rolling on sensitive areas of the body.
● Avoid foam rolling on the lumbar arch.
● Be careful in performing the movements correctly and do not sacrifice accuracy for speed.
People usually experience two states after the first use of the GRID Foam Roller. Either hate it or love it! It depends on how much pain is tolerated and how painful parts of the body are managed.
GRID Foam Roller can be used to accelerate recovery and reduce musculoskeletal pain. In addition to increasing blood flow, this tool increases flexibility and range of motion of the joints. This unique tool is used by most professional athletes in warming up or cooling down. Working with GRID Foam Rollers, like any other tool, requires training.
Placing the GRID Foam Roller in the wrong places when rolling can cause damage. So before using it, learn its exercises properly and know the purpose of using it.
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