Speaking of such a thing, almost every fitness party loves and hates.

The first time we met, I was painful and happy, with tears in my smile …

People with good figure can't stop it. ...

I haven't seen you for a few days, but I still miss you …

Yes, it is the foam shaft.

What is a foam shaft?

Foam shaft is a self-massage tool, which helps to increase flexibility and accelerate muscle recovery. Reduce muscle tension.

Rolling foam shaft is a kind of self-fascia relaxation technology, which is widely used by athletes and sports rehabilitation teachers.

What's the use of foam shaft?

1 reduces the risk of tissue adhesion.

When muscles, tendons, ligaments, fascia and other soft tissues are injured, their collagen fibers will not grow in the original order when they are repaired again, and may be connected with fascia at other levels.

Using foam shaft can reduce the risk of collagen adhesion between muscle tissues.

2. Improve the range of motion of joints.

Fascia relaxation can reduce tissue pressure, relieve muscle tension and increase joint range of motion.

When there is adhesion between tissues, it will lead to the continuous shortening of muscles, increase the pressure around muscles and limit the range of motion of joints.

Regular use of foam shaft to relax fascia can reduce muscle tension, help to maintain the range of motion of joints and increase the overall sports performance.

3 Relieve soreness and promote recovery.

Using foam shaft after training can relieve soreness and promote recovery.

4 Maintain good muscle length.

The movement of our joints requires a series of muscle coordination. If one of them becomes nervous, it will cause imbalance in muscle operation.

Using foam shaft can help maintain the normal length and tension of muscles.

What is the principle of foam shaft relaxation?

Fascia is the reticular connective tissue around our muscles, which plays a supporting and protecting role.

Think back to when you went to the market to buy meat, was there a thin white film between those meats? Yes, it is myofascia!

Fascia will become "stiff" at some time, such as after long-distance running, injury or long-term inactivity.

In fact, the rolling foam shaft is a "hard knot" when relaxing and stretching the fascia around the muscle, which is also called trigger point or myofascial adhesion.

The trigger point has the feeling that the pain is aggravated when pressing; In severe cases, the pain is unbearable and the joint activity is limited.

Autofascial relaxation technology mainly uses the principle of self-inhibition.

Using the foam shaft and the weight of the exerciser, certain pressure is exerted on the muscles, so that the muscle tension is increased, and Gorky Gorky golgi tendon organ, who feels the change of muscle tension, is activated.

Golgi After the activity of Golgi tendon organ, the muscle spindle that feels the change of muscle length is inhibited, which eventually reduces the degree of muscle contraction and relaxes the muscle.

There are so many foam shafts, what's the difference?

Foam shafts on the market are different in density, hardness and shape, and are suitable for different people and uses.

① Low density foam shaft

Features: low density, low hardness.

It is the lightest foam roller on the market; When you sit on it, you will feel very soft.

Relaxation after strength training is more suitable for using low-density foam rollers.

There will be some discomfort when using foam roller at first, but with the constant adaptation of the body, this discomfort will gradually be alleviated; You can choose a harder foam roller, and the effect will be better.

② Foam roller with hard texture.

Features: High density and high hardness.

It is the highest density foam roller on the market, and it is the best choice if you want stronger, deeper and more concentrated fascia relaxation.

However, if you feel pain or muscle tension, it is better to choose a low-density foam roller.

③ Short foam shaft

Features: portable, dexterous, both soft and hard.

Short foaming roller can also be divided into low density and hard. Its length is only half that of ordinary foam roller.

Short foam roller is more handy to apply, and can apply small muscle groups; It's also convenient to carry. Just stuff it into a suitcase when traveling.

④ Mace foam shaft

Features: multi-point stimulation

Mace foam shaft is designed to directly poke the trigger point in the muscle, thus helping to relax and relax quickly.

People who often use computers will feel tight and uncomfortable in their shoulders, neck and back. The use of Metz foam roller is perfect because it can stimulate multiple trigger points in an area.

⑤ Medium density foam roller

Features: medium density, medium hardness.

If you are not sure which type of foam shaft suits you best, you can try a style with moderate density first.

The foam rod with moderate density is suitable for all purposes, whether you plan to stretch it or relax sore muscles.

7 common mistakes

1: Wrong foam axis is selected.

Want to roll the foam shaft correctly?

First, you need to choose a suitable foam shaft.

& gt& gt& gt step 1: select texture.

For beginners, it is best to choose a foam shaft that is not too hard. Until the body is used to that kind of pressure, you can try to choose a harder foam shaft, or even a Mace foam shaft.

& gt& gt& gt Step 2: Select the size.

In addition, the size of the foam shaft also needs to be considered.

If you want to relax larger muscle groups, such as hamstring muscle at the back of thigh, then you need a foam shaft with larger diameter;

Foam rods with smaller diameters are more suitable for small muscle groups, such as forearms.

There are many dazzling foam shafts on the market.

You can choose the one that suits you best from the texture and shape.

2: Scroll too fast

Many people like to roll the foam shaft too quickly because it really hurts. ...

But this is a mistake. Rolling too fast can only accelerate the blood flow in that part. Although it will also gain something, it has not achieved the ideal effect of relaxing fascia.

3: Scroll every day

Some people may think that the more you roll, the better.

But in fact, fascia relaxation is like training. If you train hard the day before, you should have a rest the next day.

It takes time to recover after the fascia is relaxed.

Rolling around every day can even cause more inflammation and pain.

Step 4: Put down your back.

Our lower back is more vulnerable to injury than our upper back. If we don't act properly, it is very likely to hurt our spine and even aggravate our back pain.

If you have chronic back pain, you can try to relax your hip or hamstring muscles first, which will also relieve your back pain.

6. Bad posture

When relaxing the foam shaft, in addition to the parts that need to be relaxed, other muscle groups should also cooperate to maintain the balance and stability of the body.

If the movements are loose and the posture is not good, not only can you not relax, but you will also put too much pressure on some parts, which is counterproductive.

7: Forget to breathe

Finally, this is also a mistake that many people make, that is, forgetting to breathe, or even holding their breath involuntarily.

Keeping normal breathing while rolling the foam shaft can help to further relax the muscles.

Focus on the process of inhaling and exhaling, and slowly you will find that your body will be more relaxed and less painful.

How to use the foam shaft correctly?

Put the muscles that need to be relaxed on the foam shaft and roll on the foam shaft repeatedly with your own weight 1~2 minutes;

If you feel pain during rolling, stay at the pain point for 20~30 seconds until the pain degree is reduced by 50% ~ 75%;

Keep the core tight during the process to ensure the stability during the action;

Keep breathing normally during the process and don't hold your breath.

act in concert

Relax adductor muscles.

Upper back relaxation

Relax latissimus dorsi

Leg relaxation

Relax quadriceps femoris.

Piriform muscle relaxation