Foam Rollers: Releasing the Quads and Other Large Muscles
There’s Hope for Tight Muscles
Whether it’s from overuse or underuse, certain muscle groups in our body can become tight or inflamed, causing discomfort and possibly other long-term issues like joint pain or poor posture. Fortunately, there are many things we can do to alleviate and prevent these problems.
Foam Rolling – Benefits for Leg Muscles
There are many ways you can effectively use a foam roller to relieve muscle pain and tension. A foam roller is simply a cylinder made from relatively hard foam that you can use to lengthen muscles and increase blood flow. Some areas that benefit from the use of a foam roller include the quads, the calf muscles, and adductors.
Lengthen the Quads
Quadriceps are a large muscle in the front of the upper leg. Quads are responsible for leg and hip extension, and can easily become tight or painful. Using a foam roller on your quads helps lengthen the muscle and increase blood flow. To roll your quads, start in a push-up position and place the foam roller under your upper leg. Slowly roll up and down, massaging the muscle. For additional benefits, be sure to roll above the knee as well as the outside of the thigh.
Calf Muscles: Small but Important!
Calf muscles may seem small, but they can cause a lot of pain. Overuse or activities like wearing high heels can lead to tight calf muscles. To roll your calves, sit on the floor and place the foam roller under your calf muscle. Place your hands on the floor behind you, and hold yourself up while you roll your leg up and down the roller slowly.
Don’t Forget the Adductors
The adductor muscles are located on the inside of the upper leg and help with leg stabilization and movement. They can easily become sore and tight, but this can be alleviated with the help of a foam roller. Lay on your stomach, and turn one leg outwards. Then place your roller under your upper thigh, and roll slowly back and forth, hitting the adductor muscles on the inside of the leg.
Foam Rolling and Massage – the Perfect Combination
Of course, regular massage therapy is very helpful in alleviating muscle pain and tightness – and adding the regular use of a foam roller will help you get