Foam Roller for Back, Legs, Calf and Hamstrings


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Features of myofascial self-massage foam roller

What are the uses and benefits of muscle massage rollers or Foam Roller?

What is it for?

  • Muscle contractures: this massage roller works perfectly to relax the trigger points that cause muscle contractions. Although the pain is not usually intense, these types of injuries are complex because one point of the muscle fibers is contracted and other points are overstretched, so the uniform movement of the roller will address both symptoms of a contracture. It only takes a few seconds of application to see results.
  • To treat injuries: There are different types of minor and physical injuries that you can address, such as muscle fatigue, cramps, plantar fasciitis and low back pain. For each type of ailment there is a series of application and times of use, but the most important thing to know is that you should start with the massage roller for beginners if you have not had a previous approach with this powerful muscle relaxation tool. You can use this roller on a daily basis, but you should have different goals each day.
  • Muscle aches and pains: it is quite common for muscle groups to become fatigued and sore after sports and work injuries. When you know the location of each tense point, it will be easier for you to release muscle tension and get to calm these symptoms in less time. After 72 hours of approach and the pain persists, then it is best to have the opinion of a medical specialist on hand to review the specific origin of your ailment and evaluate whether or not the use of the roller as part of the therapeutic treatment is appropriate.
  • Back and neck pain: The myofascial support roller works best for back and neck pain. The professional roller features grid patterns that simulate the fingers and palm of the hand to generate depth of pressure when massaging. It is the weight of the body that achieves the magic, with its soft and natural movements that create a kind of bridges through which the blood circulates better and the muscles and their recovery processes are better activated. When lying down, make gentle movements with light pressure at the beginning.
  • Headache and migraines: the roller is only effective if the headache and migraine originate from cervical injuries, as the vertebrae and tissues are connected to the skull, a slight ailment in the neck will activate the annoying headache. It allows a correct muscle relaxation and use the initiation roller if you do not know exactly how to use this product, although with little experience you will notice the favorable changes in the body. The material with which this roller is made is hypoallergenic, so you will not have skin reactions.
  • Sciatica: the nerves in the lower back and legs are compressed when the surrounding muscle groups become inflamed, overwork in the office and intense workouts leave this dangerous pressure on the nerves. The best way to relieve pain and compression is to relax the muscles that are tense, as it is an injury that already has several days, you must be consistent in the use of the roller and it is advisable to have knowledge of how to use the product in that specific area.
  • Lumbalgia: this is an injury that consists of generalized pain in the back, especially in the lumbar area and is caused by sudden movements while in the office and in the gym when the muscles are not well accustomed to these demands. As the back muscles are large and thick, the use of the grid rollers will have a better effect on the trigger points in that area. It will take a few days before you see concrete and lasting results, but you must be careful not to make violent movements while performing the self-massage sessions.
  • Cellulite: when cellulite is advanced, the pain is intermittent and stabbing in the legs and buttocks. By using the roller daily, you allow the blood circulation to flow better and, although it will not eliminate cellulite from your skin, it will at least contribute to reduce the symptoms associated with it a little so that you get relief from walking, sitting and lying down. This roller invites you to be more aware of how your body works, invites you to explore it and to perform self-massage in a correct way.
  • Trigger point massage: when you decide to activate trigger points, you are often looking for a positive reaction in other areas of the body. To achieve this effect, you must know the map that has each of these points, so you will know where to apply the roller, the frequency and the degree of pressure to be exerted on them. These points are easily activated when using the fingers, so you must be careful not to apply too much body pressure to the roller to avoid an effect contrary to the relief and muscle relaxation.
  • Plantar fasciitis: this is a common ailment in runners and people who must work several hours a day while standing. Excessive activity on the limb causes the plantar arch to deform and makes the heel hurt. When the injury is already advanced, the pain reaches the metatarsals and even makes it difficult to move the toes. The roller makes the fascia relax, recover its elasticity and feel how your feet relax to be ready for a new day of work and sports training.
  • Fibromyalgia: this is a generalized picture of pain in the muscles and other soft tissues such as ligaments and tendons. The fascia is also affected if the person has not taken basic care to remain relaxed to seek relief. When the roller is longer than standard, you will be able to stimulate more muscle groups gently and with little pressure. Although specialists recommend concentrating on a single objective to be achieved in each session, there are cases such as fibromyalgia in which general relaxation is required.
  • Release adhesions: this is the union of tissues and organs that naturally should not be united. The main cause of adhesions are some types of abdominal surgery in which the organs must find a new position and when the internal healing process is complicated. By giving constant movement in the abdominal area, you achieve that the tissues do not remain attached, but you must take into account the opinion and suggestions of your surgeon and a physiotherapist so that you have more recommendations.

What are the benefits?

  • Pain relief: all pain is a warning that something is wrong with the body, it is normal to manifest itself in the face of an injury, but in the long term it is an annoying sign. The muscle massage roller has a texture that simulates the fingers and palms of the hands, it is as if you were receiving a professional massage. Start with the starter roller if you are not used to this type of relaxation equipment.
  • Stress reduction: There are different reasons why a person gets stressed, but in all scenarios the body ends up suffering from muscle tension as worries gain ground and leave minor muscle contractions in the neck, back and leg muscles. In these three areas, the massage roller has a relaxing and long-lasting effect with just 10 minutes of use in areas where there is muscle stiffness.
  • Improved relaxation: with just several minutes of use, you can contribute to better body relaxation to prevent insomnia, activate creativity and be more productive in the office. When you want to feel more relaxation, it is not necessary to exert a lot of pressure on the roller, just rub the areas where there is tension.
  • Reduction of muscle tension: it is associated with increased mental stress and with the overload of physical and sporting work that causes trigger points to be activated. When muscle tension is present, there is likely to be mild pain, stiffness in movements and difficulty in extending the arm or leg. In the back, muscle tension will make you unable to twist and when trying to lift something off the ground, there will be discomfort in the lower back.
  • Promotes muscle flexibility: this is the ability of the muscle to stretch and generate movement in any part of the body. Muscle fatigue is one of the reasons for this muscle condition, but it is quickly relieved when the roller grids put pressure on the skin and on the muscle groups that are affected. Try to do the massages in a controlled and relaxed environment, where you do not have additional stresses from your surroundings.
  • Reduce blood pressure: the main effect of the roller is to improve blood flow to the painful area and then regulate circulation to the rest of the body. High blood pressure causes blood to push on the walls of veins and vessels, but there are no initial signs of high blood pressure. However, it is a silent ailment that can be addressed by regulating this blood supply and lowering the pressure.
  • Improves circulation: by controlling circulation, you prevent swelling and pain in the legs and feet. Diseases such as varicose veins and ulcers are likely to generate discomfort in the lower extremities. As long as you know how to use the massage roller for this purpose, you can make a daily control of the swelling that ends up limiting your mobility.
  • Favors the elimination of toxins: the body generates different chemical components that leave muscle fatigue when you perform any activity that leaves a significant wear on the body. The increase of these toxins is more frequent when doing sports, so specialists recommend using this self-massage roller for both warming up and cooling down the muscles.
  • Improves immune function: by increasing blood flow in the body, it increases the amount of oxygen and nutrients that the body needs to be more resistant to the attack of viruses and bacteria that will leave an imminent weakening of the body. When the body is healthy, the immune system will fulfill its role as a defender and will give you a better chance as an athlete to increase your performance.
  • Accelerates recovery: a good recovery is that injuries can heal completely, the use of the roller will make there is a greater relaxation of muscle fibers and increased blood supply. Both qualities will ensure that you have a rapid healing process of the affected tissues.
  • Increases endorphin levels: a good self-massage increases the amount of endorphins in the body, this substance allows to reduce pain in injuries. It also works as an endogenous analgesic, so it is an important benefit to offer stimulation with the roller.
  • Improves rest: the massage roller will allow you to have a relief of tensions and thus you can have a better restful sleep. Insomnia is a condition that will cause changes in the body, you will feel more tired, tense and discouraged to do the activities you enjoy.
  • Injury prevention: by using this roller as a warm-up and cool-down tool, you make the muscular structure better prepared to face the demands of training. The suggestion of specialists is to massage with the roller in parts of the body that you have detected as possible sources of injury.
  • Improves sports performance: the best way to increase sports performance is not to stop training and injuries are risk factors for this to occur. Try to apply massage with this product to avoid injuries and continue with the training, it is the way this roller contributes to greater strength and endurance throughout your body.

Where to use?

  • Chest: the pressure on the chest must be bilateral, that is, it is not valid to stimulate one side of the pectorals and not the other. The weight of the whole trunk will define the amount of pressure on the roller. If you feel slight pain, it is normal because you are activating the trigger points.
  • Back: The routines with this massage roller should be performed on the floor, unlike the Lacrosse balls. The roller has a better effect on the lower back, where the muscles suffer more from the person’s own weight. As in the chest, if you feel excessive pain, adjust the pressure by using your forearms.
  • Lumbar: the more you stimulate the muscles near the hip, the better you will get in terms of relieving pain and tension in the lumbar area. In this case, you control the pressure by lifting the pelvis with support from the bent legs.
  • Hip and buttocks: routines for these parts of the body are usually from the side, so the routine is double to cover both sides of the body and achieve the reduction of cellulite symptoms, in the chaos of the buttocks, and ensure self-myofascial release, in the case of this tissue that lines the hip.
  • Legs (Quadriceps and Hamstrings): you should only massage each leg separately and you should start from the bottom up. That is, first stimulate the Achilles tendon, go up to the calf and then stimulate the thigh. You should only spend a few seconds on each leg section.
  • Calves: to give relief to the soleus and calf, you should only make smooth glides from the heel to the calf. In this case, you should not do much pressure at the beginning, but if you feel confident in what you are doing and the relief you get, try placing the released leg over the leg you are massaging, this will give more pressure to the movement.

When to use the Foam Roller and what are the best exercise routines to do at home?

Warm-up exercises

  • It is most effective to gently massage the legs to stimulate the muscles and prepare them for physical activity.
  • On the calves, start with a simple load (one leg only), perform smooth glides from the calf to the heel.
  • Repeat the routine, but placing both legs on top of the roller, you can even place one leg on top of the other for more pressure.
  • On the hamstrings the glide is the same as on the calves, but you must go in the direction from the buttock to the knee massaging the whole area.
  • Now apply a double load to the hamstring routine (placing both legs on top of the roller).
  • Use the roller as a seat so that you begin to stimulate the glutes and piriformis muscle.
  • Then stimulate the glutes with a side load, leaning sideways to cover all the gluteal muscles.

Post workout exercises

  • In this phase, it is best to stimulate the back, legs and abdominal area, to calm the tension after the workout.
  • To massage the quadriceps, lie on your stomach on top of the roller and gently glide back and forth.
  • Slightly rotate your hips to both sides to stimulate the entire quadriceps.
  • You can also hold the pressure without gliding for 60-90 seconds for low back pain.
  • For use on the abdominal area, place the body face down on the roller and perform gentle glides.
  • While moving the roller, slightly rotate the trunk to cover both sides of the abdomen.
  • You can control the tension by resting your forearms and elbows on the floor.
  • Try to have a diaphragmatic breathing and make smooth movements with the roller back and forth.

F.A.Q: Frequently asked questions

Are there any contraindications to the use of myofascial massage rollers?

Take into account that there are few contraindications for the use of this product, we show you some of them.

  • In case of fever and viral diseases.
  • It is also not suggested in case of fractures, dislocations and severe sprains.
  • Avoid massaging when there are injuries with open wounds.
  • Do not use the roller if you have skin infections.
  • When the pain is chronic, it is better to have the opinion of a specialist.
  • In case of bone and joint injuries, the foam roller should not be used.

Do massage rollers really work to improve sports performance?

Yes, using a massage roller is completely safe if you take the suggestions we’ve outlined throughout this article. In fact, its use has become very popular among people who lead busy lives and professional athletes looking to avoid injuries of any kind. The continued use of the foam roller, both for warming up and cooling down after a training session will help you better recover muscle fibers and therefore avoid sports injuries, favoring long-term in your athletic performance.

What kind of sports is the Foam Roller recommended for?

Although the roller can be used on any part of the body (except the face), the use of this type of sports accessory is recommended for any type of sport and physical activity, as it works to relieve pain and reduce muscle overload caused by physical activity, although it is more effective in sports where there is greater muscle wasting such as Crossfit, fitness, weightlifting or powerlifting, it is certainly a perfect complement to endurance sports for runners, cyclists, swimmers etc.. In addition, if you practice any team sport such as soccer, basketball, volleyball, tennis or handball, it will help you better recover muscle fibers and perform better in your sport.

How long should I use the Foam Roller for to get results?

The correct use of the roller is going to depend on the area where you need to get relief. However, it is important that you follow these general recommendations regarding the time of use.

  • Time per muscle group: the time suggested by specialists ranges from 30 seconds to 3 minutes, depending on the size of the muscle group to be worked and the tension accumulated in them.
  • Time of use per session: in the same day, you can do between 2 and 3 sessions. If what you want is to release myofascial tension, each complete session should last about 10-15 minutes.
  • Long-term use: Consistency is the key to success, so it is recommended to perform at least 3 weekly massage sessions with the roller. If we perform a very intense massage session, at least rest between 48-72 hours until the next session.

What are the differences between a massage roller and myofascial massage balls?

It is recommended that you know all the details of each of our products so that you can use them correctly and get the most out of them.

  • Foam Roller: is based on myofascial stimulation. By taking care of this type of second skin, there will be a greater oxygenation, nutrients in the body and there will be a better elasticity in the different muscle groups.
  • Massage balls: these balls have a better effect on the deeper muscles that are difficult for the roller to reach. Trigger points are better activated with the balls.


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