After any physical exertion, we feel fatigue, and sometimes pain, burning in the muscles. Such a reaction is considered absolutely normal if you first came to the gym, resumed training after a long pause, or simply lead an inactive lifestyle.
One of the great ways to recover from heavy loads and get rid of unpleasant sensations is training with a massage roller.
Why do muscles ache after training?
In the first few days after an intense workout, you may feel soreness – muscle pain. It appears due to the fact that lactic acid accumulates in the muscles. This is a natural result of processes in an actively working muscle.
Areas of microsealing – damage to muscle fibers are most affected by lactic acid. Such a cluster is called a trigger point – it turns out to be a source of painful sensations.
How to get rid of muscle pain?
Eliminating pain at trigger points is an integral part of progress. Moreover, regardless of what tasks you set for yourself during training: an increase in muscle mass, strength or endurance. It is impossible to get rid of pain in the usual ways, such as stretching or cardio. When stretching, the effect on the muscle fiber occurs in areas without compaction and does not affect the trigger. And intense cardio workouts stimulate blood circulation. They wash lactic acid and reduce the burning sensation in the muscle, but do not eliminate the seals and do not weaken the spasm at the trigger points.
The only solution in this situation is a mechanical effect, namely massage. Few people manage to visit a massage therapist after each workout or hard working day. In addition, this is simply not the most materially affordable option. Therefore, massage rollers are the best way to relax trigger points and restore fascia.
The process of working with them is called myofascial relaxation. With the help of it, we act not only on muscle groups, but also myofascia – inextricably linked structures of muscle tissue and the connective tissue web accompanying it. Myofascia is very well supplied with nerves and blood, so during work you feel how much this or that part of the body needs to be restored.
Positive effects of massage roller training
It may surprise you, but myofascial release – roller-skating – leads to amazing results at different levels. Not only on the physical, but also on the mental and aesthetic. Classes with a massage roller:
- minimize the risk of soreness;
- relieve muscle pain after exercise;
- stimulate the production of collagen, responsible for the elasticity of the skin;
- increase blood flow and lymph flow;
- prevent injuries and painful muscle overloads;
- accelerate the process of regeneration of the body;
- reduce stress.
The roller perfectly complements recovery exercises after an ordinary workout. Its biggest advantage is that you can use it every day, in any free time, without the help of other people.
Who should use a massage roller training?
Self-massage is suitable for people of any age and gender. Classes with a roller are recommended for both professional athletes and people who simply want to improve physical performance and lead a sedentary lifestyle. Self-massage is sometimes recommended for girls in certain trimesters of pregnancy. In addition, training with a massage roller will help to achieve an ideal figure with the help of the lymphatic drainage effect and reduce swelling. They are also able to restore muscle tone after injuries.
Contraindications to self-massage
As with any workout, classes with a massage roller have contraindications. Self-massage should not be included in the training plan if you have:
- there are inflammatory processes and injuries that require a certain time to recover;
- chronic diseases occur in the acute period;
- fasting alcohol state: in this case, the pressure in the vessels changes;
- varicose veins: it is contraindicated to massage those areas where nodes are already visible.
It is important for pregnant girls and the elderly to deal only with the close supervision of a specialist.
How to choose a suitable massage roller for yourself?
Currently, the variety of massage rollers is amazing. They vary in size, color, texture, hardness and price. Choosing the right roller depends, first of all, on the degree of your muscle tone and pain threshold.
We warn you that the massage will not be immediately enjoyable, since during the first training the roller should cope with very tense and sore muscles. Therefore, for the initial classes, it is best to purchase a soft and smooth roller, which gradually accustoms the body to self-massage. After prolonged use of the soft roller, you can move on to a more rigid version with protrusions that stimulate the deep parts of the muscles.
In addition to the rollers, there are lots of balls, cylinders of different stiffness to work out certain areas and parts of the body. You can use any option for recovery. But before starting independent training, it is important to learn the correct technique with a specialist trainer. After all, our main task is not to harm.