You're probably well versed in the reasons why foam rolling and a proper cool down should always be scheduled in at the end of your workouts.
As uncomfortable as it might be, using a foam roller can help ease out knots that form tight muscles and improves circulation, aiding in a better recovery after you exercise.
However what you may not know, is this tool can also be used before you work out too and it could actually help you gain more from your workout in the long run by not only making your workout easier, but also making it more effective by helping you build muscle.
Speaking to Women's Health, founder of The Workshop Gymnasium Lee Mullins explains, "Without any movement preparation or mobility work, you decrease your movement quality, which can lead to decreased performance and increased risk of injury."
This means that if you foam roll before you work out you'll likely find you'll be able to move much easier through the motions of your exercise because your muscles are more relaxed and malleable.
But not only will it help prevent injury, but foam rolling pre-workout can also help you effectively build muscle.
By foam rolling before you exercise, you'll be helping the blood flow to your muscles, which in turn means you'll be on your way to using your muscles correctly.
Head of trainer education and development at The Third Space Luke Worthington explains to Women's Health, that if you remove tension from your muscles, such as through foam rolling, you'll increase your body's ability to use the right muscles when training, which in turn means you'll see strength improve faster than if you didn't foam roll.
"This reduction in tension is important so you can activate the muscles you want to prioritise," Luke says.
"Those that are difficult to recruit, like your glutes and core."
So where do you start if you're wanting to add this tool into your workout?
To give it a go, lie on the ground with the foam roller between yourself and the floor and then roll your body of the top of it.
So good spots to try it on are your calves, your iliotibial band (outer thighs), piridormis (buttocks), hamstrings (back of thighs) as well as your back and shoulders.
So if you're keen to make moving through your workouts easier, reduce injury while also building lean muscle, why wouldn't you add an extra five minutes pre-workout?
It's a small additional step that could make all the difference.
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