Massage roller: how to get rid of muscle pain

After any physical activity, we feel fatigue, and sometimes pain and burning in the muscles. Such a reaction is considered absolutely normal if you have come to the gym for the first time, resumed training after a long pause or simply lead an inactive lifestyle.

One great way to recover from heavy loads and get rid of unpleasant sensations is to train with a massage roller. Aliona Frolova, a top trainer of the CrocusFitness fitness centers chain, a specialist in rehabilitation fitness, tells us why muscles ache after workouts, why self-massage is useful and how to choose the right massage roller.

Why do muscles hurt after training?

In the first few days after an intense workout, you may feel crepature – muscle pain. This is caused by lactic acid accumulating in the muscles. This is a natural result of the processes occurring in an actively working muscle.

The areas most affected by lactic acid are areas of microcompaction – damage in muscle fibers. Such an accumulation is called a trigger point – it turns out to be the source of painful sensations.

How to get rid of muscle pain?

Eliminating trigger point pain is an integral part of progress. No matter what your training goals are: to increase muscle mass, strength or endurance. It is impossible to get rid of the pain by conventional methods, such as stretching or cardio. Stretching affects the muscle fiber in areas without seals and does not affect the trigger. And intense cardio exercises stimulate blood circulation. They flush out the lactic acid and reduce the burning in the muscle, but they do not eliminate the seals and do not relieve the spasm in the trigger points.

The only solution in this situation is mechanical action, namely massage. Few people manage to visit a massage therapist after every workout or a hard day’s work. In addition, it is simply not the most financially accessible option. That is why massage rollers are the best way to relax trigger points and restore fascia.

The process of working with them is called myofascial relaxation. With it we affect not only muscle groups, but also myofascials – inseparable structures made of muscle tissue and its accompanying web of connective tissue. Myofascial tissues are very well supplied with nerves and blood, so when you work, you can feel how much a particular part of the body needs to recover.

Positive effects of working out with a massage roller

It may surprise you, but myofascial release – rolling on rollers – leads to amazing results on many different levels. Not only on a physical level, but also on a mental and aesthetic level. Exercise with a massage roller:

• minimize the risk of soreness;
• relieve post-workout muscle soreness;
• stimulate the production of collagen, which is responsible for skin elasticity;
• increase blood and lymph flow;
• prevent injuries and painful muscle strains;
• accelerate the body’s regeneration process;
• reduce stress.

The roller perfectly complements recovery exercises after a regular workout. Its biggest advantage is that you can use it every day, in any free time, without the help of other people.

Who is suitable for training with a massage roller?

Self-massage is suitable for people of any age and gender. Exercise with the roller is recommended both for professional athletes and people who just want to improve their physical performance and lead a sedentary lifestyle. Sometimes self-massage is recommended for girls in certain trimesters of pregnancy. In addition, training with a massage roller will help to achieve a perfect figure with the help of lymphatic drainage effect and reduction of swelling. They are also able to restore muscle tone after injuries.

Contraindications to self-massage

Like any workout, classes with a massage roller have contraindications. Self-massage should not be included in the training plan if you have:

• have inflammatory processes and injuries that require some time to recover;
• have damaged skin;
• have chronic diseases in the acute period;
• post alcoholic state: in this case, the pressure in the blood vessels changes;
• varicose veins: it is contraindicated to massage those areas where the nodes are already visible.

Pregnant girls and elderly people it is important to engage only under the careful supervision of a specialist.

How to choose the right massage roller for yourself?

Nowadays, the variety of massage rollers is amazing. They differ in size, color, texture, hardness and price. Choosing the right roller depends primarily on the degree of your muscle tone and pain threshold.

Be warned that the massage will not be immediately pleasant, as the roller has to cope with very tense and inflamed muscles during the first workout. Therefore, for initial sessions, it is best to buy a soft and smooth roller, which will gradually accustom the body to self-massage. After prolonged use of a soft roller, you can move to a harder version with protrusions that stimulate deep parts of the muscles.

In addition to rollers, there are a lot of balls, cylinders of different stiffness to work on certain areas and parts of the body. You can use any option for recovery. But before you start training on your own, it is important to learn the correct technique with a specialized trainer. After all, our main task is to do no harm.