foam roller

Een foam roller? Wat is dat?

Geen idee waar je moet beginnen? Met deze blog hopen wij je iets meer duidelijkheid te geven. Foam rollers zijn verkrijgbaar in allerlei kleuren en maten en helpen je bij het masseren van je eigen lichaam. Je bent heel goed aan het trainen alleen heb je dan wel meer kans op stijve spieren of spierknopen. Daar wordt je minder flexibel van. Om dit te verhelpen kun je een foam roller gebruiken, dit product is vaak cilindervormig en is gemaakt van hard foam. Je rolt er de afvalstoffen mee weg. Door de druk ontspannen je spieren zich en worden ze wat losser.

Wat zijn de voordelen van het gebruik van een foam roller?

Dankzij het gebruik van een foamroller zorg je voor een betere doorbloeding en worden je spieren rekbaarder. De spiergroepen die het meest baat hebben bij het rollen zijn: de rug, kuiten en de hamstrings. Een foamroller is heel eenvoudig thuis te gebruiken om je spierpijn te verminderen.

Hoe pas ik een foam roller toe?

Je legt de foam roller op de vloer en met rustig tempo rol je er met een spiergroep overheen. Het is belangrijk om niet met je volle gewicht op een spier te drukken maar de druk langzaam op te voeren. Door de spierknoop op te zoeken met de foam roller kun je de spier onder druk zetten, houd dit gemiddeld 20 tot 30 seconden vast. Probeer ondertussen de spier te ontspannen. We begrijpen dat dit lastig is omdat je pijn hebt, maar dit is wel het doel van foam rollen. Als het echt veel pijn doet, haal dan wat gewicht weg en verminder zo de druk. Je hebt als mogelijkheid om de omgeving van de pijnplek te behandelen in plaats van direct op het pijnlijke punt.

Het is niet de lekkerste massage techniek. Wanneer je er aan gewend bent pluk je zeker de voordelen! En je hebt tegelijkertijd een goedkope sportmasseur in huis.

Welke oefeningen kan ik doen?

Er zijn verschillende oefeningen die je met een foam roller kunt doen in categorieën zoals: hamstrings, onderrug, kuiten en bovenrug. Sommige oefeningen zijn heel geschikt als warming up of cooling down. Online kun je veel variaties vinden en zijn er altijd wel een paar die je in jouw routine kunt toepassen.

Kan ik hem ook preventief gebruiken?

Ja zeker. Je kunt er eenvoudig spierpijn en blessures mee voorkomen. Tegelijkertijd krijg je een betere doorbloeding en worden afvalstoffen zonder meer afgevoerd.

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