{"id":8248,"date":"2021-04-12T13:51:38","date_gmt":"2021-04-12T11:51:38","guid":{"rendered":"https:\/\/www.liebscher-bracht.com\/en\/?page_id=8248"},"modified":"2021-04-22T09:37:56","modified_gmt":"2021-04-22T07:37:56","slug":"foam-rolling","status":"publish","type":"page","link":"https:\/\/www.liebscher-bracht.com\/en\/foam-rolling\/","title":{"rendered":"How to Use a Foam Roller"},"content":{"rendered":"\n  <div class=\"banner has-hover\" id=\"banner-1788028335\">\n          <div class=\"banner-inner fill\">\n        <div class=\"banner-bg fill\" >\n            <img decoding=\"async\" width=\"1534\" height=\"1024\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/04\/LB-Kaffeemacherei.jpg\" class=\"bg attachment-original size-original\" alt=\"\" \/>                        <div class=\"overlay\"><\/div>            \n                    <\/div>\n\t\t\n        <div class=\"banner-layers container\">\n            <div class=\"fill banner-link\"><\/div>            \n   <div id=\"text-box-796176128\" class=\"text-box banner-layer x5 md-x5 lg-x5 y20 md-y20 lg-y20 res-text\">\n                                <div class=\"text-box-content text dark\">\n              \n\t<div class=\"is-border\"\n\t\tstyle=\"border-width:0px 0px 0px 0px;\">\n\t<\/div>\n              <div class=\"text-inner text-left\">\n                  \n<h2 class=\"uppercase\" data-line-height=\"m\"><strong>How to Use a Foam Roller<\/strong><\/h2>\n<h3>This is a sub title<\/h3>\n              <\/div>\n           <\/div>\n                            \n<style>\n#text-box-796176128 {\n  margin: 0px 0px 51px 0px;\n  width: 60%;\n}\n#text-box-796176128 .text-inner {\n  padding: 0px 0px 6px 0px;\n}\n#text-box-796176128 .text-box-content {\n  font-size: 100%;\n}\n@media (min-width:550px) {\n  #text-box-796176128 {\n    width: 40%;\n  }\n}\n<\/style>\n    <\/div>\n \n        <\/div>\n      <\/div>\n\n            \n<style>\n#banner-1788028335 {\n  padding-top: 400px;\n}\n#banner-1788028335 .overlay {\n  background-color: rgba(0, 0, 0, 0.2);\n}\n#banner-1788028335 .banner-bg img {\n  object-position: 57% 21%;\n}\n<\/style>\n  <\/div>\n\n\n<div class=\"row\"  id=\"row-189623797\">\n\n\t<div id=\"col-1322997211\" class=\"col medium-8 small-12 large-8\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<p><span style=\"font-weight: 400; font-size: 105%;\">Would you like to relieve an ache or pain without medication? A foam rolling massage could be just the thing. Foam rolling is an easy, effective home remedy that you can use to target pain anywhere from head to toe. All you need is the right foam roller. Let\u2019s take a look at exactly what makes foam rolling so effective, how to best use a foam roller, and which foam roller is best for you.<\/span><\/p>\n<p>Are You Ready to Roll?<\/p>\n<h5><span style=\"font-size: 105%;\"><strong><b>What does foam rolling do?<\/b>\u00a0<\/strong><\/span><\/h5>\n<p><span style=\"font-weight: 400; font-size: 105%;\">Your muscles, bones, and joints are covered by connective tissue called fascia, which helps you move. Healthy fascia is supple, slippery, smooth, and flexible. If fascia dries, tightens, or becomes gummy, it can limit your range of motion, cause muscle tension, and pain. Unhealthy fascia is often the result of a sedentary lifestyle or repetitive movements.<\/span><\/p>\n<p>Foam rolling keeps your fascia healthy because it moves the interstitial fluid, which surrounds your cells, through your body. Metabolic waste is pushed out and fresh interstitial fluid flows in stimulating cell regeneration.<\/p>\n<div class=\"row\"  id=\"row-264988580\">\n\n\t<div id=\"col-754272610\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<h5><span style=\"font-size: 105%;\"><strong><b>How do I foam roll?<\/b>\u00a0<\/strong><\/span><\/h5>\n<p><span style=\"font-weight: 400; font-size: 105%;\">If you\u2019re foam rolling your back, buttocks, or legs, you\u2019ll want to roll along the floor or a wall. For other body parts, place the foam roller on the area of your body affected by pain, apply pressure, and roll slowly in the direction of your heart. <\/span><\/p>\n<p>While you are foam rolling, it\u2019s important to be aware of your personal pain scale. Your personal pain scale gauges how intense the pressure you\u2019re applying is. Think of foam rolling the same way you\u2019d think of intense exercise. To maximize the benefits, use lots of effort and forceful energy. Always aim for an intensity of between 8 and 9 on your personal pain scale. Challenge yourself and listen to your body. Intense is good, but you don\u2019t want to hurt yourself. Our foam rolling instructional videos and guides include reminders to check in with your personal pain scale.<\/p>\n<h5><span style=\"font-size: 105%;\"><strong><b>How often should I foam roll?<\/b>\u00a0<\/strong><\/span><\/h5>\n<p><span style=\"font-weight: 400; font-size: 105%;\">We recommend foam rolling once a day, six days a week for six weeks. It\u2019s important that you give your body time to rest inbetween so that it has time to recover and your cells can regenerate.<br \/>\n(If you are suffering from severe pain, start by foam rolling every other day. When you feel ready, increase the frequency of your sessions as you see fit.) <\/span><\/p>\n<h5><span style=\"font-size: 105%;\"><strong><b>Want to take your foam rolling to the next level?<\/b>\u00a0<\/strong><\/span><\/h5>\n<p><span style=\"font-weight: 400; font-size: 105%;\">Combine foam rolling with one of our pain-relieving exercises for a six week sprint. After six weeks, you can reduce your foam rolling sessions to every other day. <\/span><\/p>\n<h5><span style=\"font-size: 105%;\"><strong><b>Which direction is best for foam rolling?<\/b>\u00a0<\/strong><\/span><\/h5>\n<p><span style=\"font-weight: 400; font-size: 105%;\">We strongly recommend that you foam roll in the direction of your heart and in one direction only. Foam rolling towards your heart helps with blood flow and keeps your veins safe. <\/span><\/p>\n<p><b>Our tip:<\/b>Foam roll when you are relaxed and focused. Your fascia has nerves, and it can tighten up if you feel stressed.<\/p>\n<h5><span style=\"font-size: 105%;\"><strong><b>Be Careful Not to Use a Foam Roller That\u2019s Too Hard<\/b>\u00a0<\/strong><\/span><\/h5>\n<p><span style=\"font-weight: 400; font-size: 105%;\">You can foam roll with any brand of foam roller. However, some rollers on the market are very hard. These foam rollers can cause a good deal of pain, especially on areas of your body where bones are close to your skin. If your roller is too hard, you\u2019ll be much less likely to apply the amount of pressure needed for an effective foam roll massage.<br \/>\nFoam rolling should be an intense experience, but it should not be a painful one.<br \/>\nThe Liebscher & Bracht foam rollers have been developed with your body in mind. Made from high quality foam, each roller has a soft, pliable surface and a firm center for an intense, pain-relieving experience.<\/span><\/p>\n<div class=\"row\"  id=\"row-562124450\">\n\n\t<div id=\"col-296598219\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<h5><span style=\"font-size: 105%;\"><strong><b>How do I choose the right foam roller?<\/b>\u00a0<\/strong><\/span><\/h5>\n<p><span style=\"font-weight: 400; font-size: 105%;\">Let the ouch be your guide. We offer a variety of foam rollers, each of which has been designed to target pain at different areas of your body.<\/span><\/p>\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_703222838\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner dark\" >\n\t\t\t<img decoding=\"async\" width=\"1020\" height=\"546\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/04\/foam-rollers.png\" class=\"attachment-large size-large\" alt=\"The selection of Liebscher &amp; Bracht foam rollers and massage balls.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/04\/foam-rollers.png 1024w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/04\/foam-rollers-300x161.png 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/04\/foam-rollers-768x411.png 768w\" sizes=\"(max-width: 1020px) 100vw, 1020px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_703222838 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n<ul>\n<li>Our <strong>Midi Foam Roller<\/strong> and <strong>Maxi Foam Roller<\/strong> are perfect for larger body parts like your back, legs, or arms. (Graphic here.)<\/li>\n<li>The <strong>Mini Foam Roller<\/strong> has been developed for your neck, cheeks, hands, head, and feet. (Graphic here.)<\/li>\n<li>Our <strong>Midi Massage Ball<\/strong> is best for your buttocks and shoulders.<\/li>\n<li>Choose the <strong>Mini Massage Ball<\/strong> for your face, the soles of your feet, and bones.<\/li>\n<li>The <strong>Massage Football<\/strong> is for your legs, arms, and the sides of your body.<\/li>\n<\/ul>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-754272610 > .col-inner {\n  padding: 0px 0px 0px 0px;\n  margin: 0px 0px -40px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n<\/div>\n<div class=\"row\"  id=\"row-1145526591\">\n\n\t<div id=\"col-1370781341\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner text-left\"  >\n\t\t\t\n\t\t\t\n<a class=\"button primary\"  >\n\t\t<span>Get a Foam Roller Now<\/span>\n\t<\/a>\n\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1370781341 > .col-inner {\n  padding: 0px 0px 0px 50px;\n}\n<\/style>\n\t<\/div>\n\n\t\n<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n\n\t<section class=\"section\" id=\"section_908865718\">\n\t\t<div class=\"section-bg fill\" >\n\t\t\t\t\t\t\t\t\t\n\t\t\t\n\n\t\t<\/div>\n\n\t\t\n\n\t\t<div class=\"section-content relative\">\n\t\t\t\n<div class=\"row\"  id=\"row-1382775885\">\n\n\t<div id=\"col-2061037912\" class=\"col medium-1 small-12 large-1\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-1251865164\" class=\"col medium-4 small-12 large-4\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n\t\t<div class=\"icon-box featured-box icon-box-center text-center\"  style=\"margin:30px 0px 0px 0px;\">\n\t\t\t\t\t<div class=\"icon-box-img\" style=\"width: 100px\">\n\t\t\t\t<div class=\"icon\">\n\t\t\t\t\t<div class=\"icon-inner\" style=\"color:rgb(245, 241, 233);\">\n\t\t\t\t\t\t<?xml version=\"1.0\" encoding=\"utf-8\"?>\n<!-- Generator: Adobe Illustrator 25.2.1, SVG Export Plug-In . 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M12.2,20.5l8.5-5.5v0c0.2-0.1,0.3-0.3,0.3-0.5c0-0.2-0.1-0.4-0.3-0.5l-8.5-5.4c-0.2-0.1-0.4-0.1-0.6,0\n\t\t\t\tc-0.2,0.1-0.3,0.3-0.3,0.5v10.8c0,0.2,0.1,0.4,0.3,0.5C11.8,20.6,12,20.6,12.2,20.5z\"\/>\n\t\t<\/g>\n\t<\/g>\n<\/g>\n<\/svg>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t\t<div class=\"icon-box-text last-reset\">\n\t\t\t\t\t\t\t\t\t\n\t\t<\/div>\n\t<\/div>\n\t\n\t\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1251865164 > .col-inner {\n  padding: 0px 0px 0px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-429453354\" class=\"col medium-6 small-12 large-6\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<p style=\"color: #ffff;\"><strong>Let the good times foam roll:<\/strong><\/p>\n<p style=\"color: #ffff;\">Check out our YouTube channel for foam rolling massage tutorials, and our website for foam rolling exercise guides and informative pain management articles.<\/p>\n<a class=\"button white is-link\"  >\n\t\t<span>Mehr Erfahren<\/span>\n\t<\/a>\n\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-429453354 > .col-inner {\n  margin: 30px 0px 0px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n<\/div>\n\t\t<\/div>\n\n\t\t\n<style>\n#section_908865718 {\n  padding-top: 40px;\n  padding-bottom: 40px;\n  background-color: #839082;\n}\n<\/style>\n\t<\/section>\n\t\n<div class=\"row\"  id=\"row-1185897238\">\n\n\t<div id=\"col-766857882\" class=\"col medium-2 small-12 large-2\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-681102995\" class=\"col medium-8 small-12 large-8\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<h2 style=\"text-align: left;\">Foam Rolling Do\u2019s and Don\u2019ts At a Glance<\/h2>\n<div class=\"row\"  id=\"row-1042480533\">\n\n\t<div id=\"col-36949381\" class=\"col medium-6 small-12 large-6\"  >\n\t\t\t\t<div class=\"col-inner text-left\"  >\n\t\t\t\n\t\t\t\n<p><style>\np.solid {border-style: solid; color:none;border: 0; border-radius: 25px;padding:8px; width:220px; background-color:#daffdf;}\n<\/style>\n<\/p>\n<p class=\"solid\"><span style=\"color: green; margin-left: 16px; font-size: 120%;\"><strong>\u2713 Do foam roll:<\/strong><\/span><\/p>\n<ul>\n<li><strong>in the direction of your heart.<\/strong><\/li>\n<li><strong>in one direction only.<\/strong><\/li>\n<li><strong>slowly at a high intensity.<\/strong><\/li>\n<\/ul>\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-36949381 > .col-inner {\n  padding: 16px 0px 0px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-475689736\" class=\"col medium-6 small-12 large-6\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<p><style>\np.negativ {border-style: solid; color:none;border: 0; border-radius: 25px;padding:8px; width:220px; background-color:#fbd3d9;}\n<\/style>\n<\/p>\n<p class=\"negativ\"><span style=\"color: red; margin-left: 16px; font-size: 120%;\"><strong>X Don&#8217;t foam roll:<\/strong><\/span><\/p>\n<ul>\n<li><strong>back and forth.<\/strong><\/li>\n<li><strong>when you are stressed.<\/strong><\/li>\n<li><strong>with a roller that\u2019s too hard.<\/strong><\/li>\n<\/ul>\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-475689736 > .col-inner {\n  padding: 16px 0px 0px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n<style>\n#row-1185897238 > .col > .col-inner {\n  padding: 24px 0px 0px 0px;\n}\n<\/style>\n<\/div>\n<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":15,"featured_media":0,"parent":0,"menu_order":2,"comment_status":"closed","ping_status":"closed","template":"page-blank.php","meta":{"footnotes":""},"class_list":["post-8248","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/pages\/8248","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/users\/15"}],"replies":[{"embeddable":true,"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/comments?post=8248"}],"version-history":[{"count":163,"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/pages\/8248\/revisions"}],"predecessor-version":[{"id":9058,"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/pages\/8248\/revisions\/9058"}],"wp:attachment":[{"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/media?parent=8248"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}