Foam rollers and lacrosse balls are both pieces of exercise equipment used for massage and fitness to assist with reducing pain and enhancing recovery.
Your workout regimen is only as good as your recovery exercises. That is why choosing the right devices will help you achieve the end results of your overall exercise goals.
Foam rollers and lacrosse balls are used for self-myofacsial release (SMR). Fascia is the fibrous layer of connective tissue that surrounds muscle. Healthy fascia is needed for the functional purposes of the muscular connective tissues in the human body, like your tendons and ligaments.When injured/tight/torn or strained it can cause pain and poor movement patterns.
Foam rollers and lacrosse balls are helpful in;
- Increasing joint range of motion
- Increasing blood circulation
- Decreasing fatigue after exercise
- Decrease muscle soreness after exercise
So when should when should you use foam rollers and lacrosse balls? Foam rolling is great for large muscle groups, while a lacrosse ball is best for localised relief and allow you to apply more pressure than a foam roller. Lacrosse balls are small and strong so they can get into areas a foam roller can’t.
Whenever you use them make sure you remember the following;
Go Slow – rolling should be relaxing.
Take a deep breath – especially when exhaling, this helps your body naturally relax.
Target one area at a time – instead of finishing the entire body in one night, choose to focus on 1-2 parts only, this will set your mind on tracking one goals at a time.
Stop when it hurts – discomfort is normal at first but when you feel sharp pain, reassess.
So make sure to appropriately use lacrosse balls and foam rollers during your recovery exercises! Take things slow and focus on the important part of the muscles that you want to work on. You’ll definitely be happy with the end results AND BE MOVING BETTER!
Upper Ferntree Gully
We are physiotherapists located in Knoxfield where our standards set us apart from the rest to help you be better than yesterday!