A couple of months ago, I posted a video about myofascial release foam rolling exercises. Not too long after that, I ordered a foam roller from Amazon for my personal use. I used it once when I bought it, and then threw it in the closet with a lot of other fitness stuff that I don’t use everyday.
Now, with all of the things that I have going on: yoga teacher training, bootcamps, personal training clients, and my own workouts, my body was starting to get really tight and felt like it could benefit from a deep tissue massage. I decided to get the foam roller back out of the closet and put it to use.
It really did the trick! After only 20 minutes or so of foam rolling, my body loosened up and felt better! I decided to write-up a review of the foam roller that I purchased.
General Information on Foam Rolling
Foam rollers are commonly used for physically active people to work out their tight muscles. Working the muscles over the foam roller helps to identify trigger points and use the foam roller to alleviate pain and repair the tissue in the area. Common trigger points include: the front of thigh, the back of the thigh, the deep hip region and the outside of the thigh.
Though most experts recommend a trained massage therapist to address muscle knots, foam rollers are also effective in this category. The foam rollers will essentially roll out the knots in the body as if a rolling-pin rolls out lumps in bread dough. This is an alternative to taking multiple trips to a massage therapist. All it takes is 60 seconds for two to three times per day to work out a stiff area. Experts recommend avoiding rolling over bony areas for the best results.
The Grid Foam Roller Review
The Grid Foam Roller uses revolutionary new technology to help active people such as runners, athletes, and yoga enthusiasts to achieve the core body massage they desire. This workout tool is one of the best available. The Grid does an excellent job massaging the lower back, quadriceps, latissimus dorsi muscle which is commonly referred to as “lats”, and just about every other spot you can think of! This tool is a great addition to any workout regimen or program.
Pros of the Grid
• Durable. The Grid can withstand repeated and frequent use without breaking down.
• Maintains Shape. The Grid maintains its shape during use. The device can withstand weights of 500 pounds.
• Environmentally Friendly. The Grid is constructed from EVA foam.
• Uses Less Foam. This foam roller design uses less foam than traditional foam rollers.
• Targeted Massage. The unique design makes it easier for the user to achieve targeted massage.
• Identify Your Distrodensity Zone. The Distrodensity Zone must be identified to provide a “realistic massage experience.” The low & flat zone feels like the forearm or palm, the high & firm zone feels like the finger tips, and the medium & tubular zone feels like the fingers and thumb.
• Use the Grid for a Comprehensive Core Body Workout. Use the Grid for crunches and push-ups. When incorporated into the daily routine, it can challenge core muscles. Place it behind the shoulder blades for an assisted sit-up, or squeeze it between the knees while doing crunches for additional core engagement. Try placing one hand on the roller during push-ups so that the unstable base requires your body to recruit more stabilizer muscles.
• Compact. The Grid is compact and is transportable to any location. Traveling business people can take the Grid to any location and have the same workout as they would have at home or in a gym.
• One Year Warranty. A one-year warranty against manufacturing defects is provided to consumers. This ensures that the Grid will not fail under normal use.
Cons of the Grid
• Price. The Grid costs $39.99 and is almost twice the cost of other foam rollers in its class.
Information About Myofascial Release
Many trainers use the Grid with the myofascial release approach to treat somatic dysfunction. Soft tissue therapy is necessary when motion is restricted by pain in certain areas of the body. This is the sort of pain that is generally caused by intense activity. The method of relief is used to relax the muscles and increase circulation. Lymphatic drainage is also accomplished with the myofascial release approach.
Foam rollers can help to manipulate the soft tissue that may become restricted due to diminished blood flow, overuse, infection, trauma or inactivity. Fascia provides support and protection for connective tissue. If the fascia becomes inflamed or irritated, ischemia, pain and somatic dysfunction may become a problem.
Myofascial techniques are typically either passive or active. With the passive approach, the patient remains completely relaxed. With the active approach, the patient provides resistance if necessary. Indirect and direct myofascial techniques are also employed. Indirect myofascial techniques involve minimal pressure and light contact to achieve soft tissue. Direct myofascial involves more direct pressure and kneading of the affected area. Foam rollers are effective with the direct myofascial approach.