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The epe foam roller, also known as the "yoga pole", is a tool that can assist athletes in self-myofascial relaxation, its most effective role is to get rid of the soreness after exercise almost in a semi-paralyzed state. In addition, epe foam roller is an inexpensive, multifunctional equipment, can be self-myofascial massage relaxation, exercise muscle nodes, post-exercise muscle stretching.
Let's learn more about the role of the epe foam roller, its selection and use.
What is the role of epe foam roller?
Simply put, epe foam roller is a self-fascial release technique that helps relieve muscle tightness, soreness and inflammation, and increases joint flexibility. epe foam roller can be an effective tool for warming up before exercise or stretching and massaging after exercise.
1. Myofascial release, relieve muscle pain
The most important effect of the epe foam roller is fascial release, thus benefiting the relief of muscle soreness and reducing inflammation. epe foam roller is a simple cylinder that you can place in a variety of positions to allow your body weight to focus pressure on the affected muscle groups. Try rolling the muscles of the quads, cords, back, hips and shoulders. Rolling problem areas can help release accumulated tension in the fascia and re-establish the integrity of the muscle tissue.
2. Increase joint mobility
3. Reduce back pain
epe foam roller massage can relieve body pain and help reduce tension in the back. However, when using epe foam roller to relax your back, please be sure to pay attention to the method of use to avoid further strain or injury to the back.
4. Enhance the core strength
epe foam roller rolling can enhance core strength, improve body balance and coordination. epe foam roller as a resistance training tool, is the resistance exercise in an unbalanced state, it makes the lower back and abdominal muscle groups in the training at the same time to do work, with the strengthening of the core area muscle groups, stabilization of the torso and the role of energy transfer.
How to choose epe foam roller?
An epe foam roller is usually cylindrical in shape and made of high-density foam. However, you will find foam rollers of various sizes and shapes and various hardnesses on the market, and you may be dazzled at this point. So, how to choose a foam shaft?
"The right one is the best one!"
Deciding which epe foam roller to use depends on your ability to tolerate pain, the area you want to massage and the training you want to do to correspond to the different densities, surface textures, shapes and sizes of epe foam rollers.
Here, we from the epe foam roller density, surface texture, shape and size to say specifically how to choose.
1、epe foam roller density (soft, hard)
The density of epe foam roller is different, which is the main factor that causes them to have different effects in deep tissue massage. Using too soft epe foam roller may provide insufficient pressure, while too hard epe foam roller may lead to bruising and trauma.
If you are just starting out with epe foam rollers and your ability to tolerate pain is low, choose a softer one. As your technique improves and your muscles adapt, you can use a denser, or harder, epe foam roller. denser epe foam rollers are also better for long-term use because they are more durable. After many uses, the softer epe foam rollers will deform and need to be replaced. The easiest way to test the density of an epe foam roller is to squeeze the roller to assess its relative firmness and hardness.
2、epe foam roller surface texture
Some epe foam rollers have a smooth surface, while some have a checkered surface or raised floating dots that allow you to apply different pressure intensities and perform a more targeted massage.
Smooth surface.
The benefit of this design is that it provides even pressure over the entire surface of the roller. For those just starting out, a smooth epe foam roller is a good choice because the pressure is not as intense as a textured foam shaft and is less painful.
Also, smooth epe foam rollers are usually cheaper than mesh epe foam rollers.
Protruding texture.
This surface mimics the hands of a massage therapist, and the checkered or raised floating points on the epe foam roller provide a more precise and targeted massage to work out knots in the muscles.
The epe foam roller has many different textures, so you can find the right pressure point as needed.
3、The shape and size of epe foam roller
The epe foam roller comes in a variety of shapes and sizes, each with different features and uses, as explained below in terms of length and diameter.
Length.
The long shaft (about 90CM) is versatile and ideal for your first epe foam roller. The long shaft is suitable for your back massage because it is long enough to span the entire back when placed perpendicular to the spine. And when you massage on quads, cords and other body parts, they are more stable and less likely to run than shorter foam shafts. The shorter shaft lengths (about 60CM) work well for targeting smaller areas such as the arms and calves. The shortest shaft lengths (about 10 to 30CM) are great for carrying on the go and for use in workout areas where floor space is limited.
Diameter.
Larger diameter At 12 or 16CM, this epe foam roller is suitable for novices. It can provide a more comfortable height, allowing your body to relax and easily control the roll. Smaller diameter of 7 or 10CM, this epe foam roller is suitable for athletes who need to go further. It allows for a deeper, more targeted massage.
How do I use it?
If you have never used an epe foam roller before, please be sure to note the following 2 precautions.
1. start with light pressure and gradually get used to the epe foam roller. if your muscles are tight, at first epe foam roller rolling may be painful. This time to adjust the pressure and reduce the weight placed on the epe foam roller. For example, if you want to massage your calves, please use your arms to help support your body, which can reduce the weight placed on the epe foam roller.
2, first slowly roll the area to be massaged for 10 seconds, feel the muscles adapt, and then extend to 30 to 60 seconds.
Summarize.
In recent years, epe foam roller, a self-massage technique once used only by professional athletes, trainers and therapists, has become a daily practice for people of all different fitness levels. The fundamental reason for the popularity of this self-massage technique is that it is simple and effective!
If you haven't been exposed to the epe foam roller before, then after reading this article I hope you'll start experimenting and get the epe foam roller into your fitness program with unexpected benefits!
If you are already using an epe foam roller, I hope this article will give you a more comprehensive and in-depth understanding of the epe foam roller, so that you can better master and use the epe foam roller, and make it a better tool for your fitness and massage!
