Are you looking for ways to make a DIY foam roller? This equipment can provide several benefits including stretching, sore muscles, and injury recovery.
Physical therapist Sean Gallagher is often credited as the first person to recommend this self-massage treatment (1987). Today there are several foam roller products on the market that you can pick from. The prices can range greatly like other equipment. So it’s important to pick a product that’s ideal in terms of issues like your overall health, range of motion, and other issues. Making a homemade foam roller is an alternative to consider if you want to save money.
It seems like there’s nothing that costs a buck in today’s world. However, it turns out there are several items including a McDonald’s coffee, iTunes song, and Office Depot scissors. These products offer outstanding quality for what you’re getting. Meanwhile, it might be surprising but you can also make a do-it-yourself foam roller. It’s just a matter of knowing what materials you need and the basic instructions for making it. This information will make the process as smooth as possible, which is critical for getting the best results from the tool whether it’s for therapy or relaxation.
What Exactly Is a Foam Roller?
If you have health conditions like sore muscles one of the best treatments is a relaxing spa massage. You can also get similar results by using a foam roller to give yourself a self-massage. In recent years after going mainstream.
In the past, foam rollers were only used by people like pro athletes. However, it’s become popular among people of different fitness levels. The main reason these treatments have become popular is they’re a cinch to use and just as importantly they can provide results.
You can often find cylinder rollers in several designs and hardness levels. So it’s an excellent time to start using the items. It’s important to know the basics before you start foam rolling to get the best results.
You might hear something known as “myofascial release” (MFR), which is a fancy term for self-massage. This involves the thin muscle-connecting tissue. In a sense, it’s like the body’s internal packaging. It helps muscle groups to work as single units.
It’s important to know when fascia is healthy and when it’s not. This can help to determine when you should consider using a foam roller, for example. There are various reasons why you might have issues including inflammation, disease, injury, trauma, etc.
Your fascia can experience problems when you sit all day. This can cause them to become stiff, for example.
A foam roller is a basic cylinder that’s usually made using either foam or flexible plastic. You can position it in different positions. This puts pressure on various muscle groups. You can try rolling different muscle groups including:
When you roll over problem regions this can help to reduce fascia tension and build up muscle tissue. This is important for your everyday health and dealing with various muscle issues.
DIY Foam Roller for $1
It might be surprising but you can make a DIY foam roller for under $1. It might sound too good to be true. It might be surprising but some store-bought foam rollers can cost $100 or more. It might be surprising since they’re just pieces of round foam.
There’s no question the foam can be practical. You can use them for different functions like yoga, taichi, and exercises. The rollers can provide several benefits related to muscles and joints. If you don’t want to shell out big bucks you can make one for $1.
Foam rollers have a basic function so it’s not too difficult to produce them. You can make one using a PVC pipe, an old yoga mat, and some duct tape. The total cost of everything can be under $1 if you already have the yoga mat.
Here are the basic steps:
STEP 1: Cut 4-inch PVC pipe to 24-inch length. If you request a home improvement store to do the cutting it can add to the total cost, which is something you’ll want to avoid to keep the costs down. Sometimes stores will cut the PVC pipe for free. If they don’t then take this step yourself to save money on your DIY foam roller.
STEP 2: Roll covering (e.g. yoga mat) on the floor. Place the PVC pipe at one end. Roll up the PVC tube until it’s covered 100% using the mat. Then mark that point.
STEP 3: Use scissors/utility knife to cut the mat at the marked place.
STEP 4: Wrap cut mat around PVC. Tape along the line using duct tape. Add extra tape on both sides so the mat won’t slide.
Top Foam Roller Tips
A foam roller can help by helping to treat soreness, pain, stiffness, and low range of motion. Myofascial release is a method used to apply gentle/continuous pressure on the soft tissues. There are various methods you can use.
Here are some helpful tips:
1. Take 1-day rest periods when starting out
If you’re just starting with foam rollers then rest a day between sessions. This will allow your body to recover, which is important to help make the sessions as effective as possible.
2. Make the first couple of session short
All you require is about 15 minutes. It will help to treat different problem areas. Afterward, you can start making the sessions longer. However, you should try to keep them to under 15 minutes when you first get started.
3. Use the right steps
Make sure to follow these steps to get the best results from foam rollers:
- Put the roller underneath soft tissue you want to loosen/release
- Roll body weight over the roller back and forth to target muscle
- Work from the center of body outwards towards arms/legs
- Hold the position if you find a painful area until the area begins softening
- Focus on regions that are tight/less range of motion
- Roll over every area a couple of times until you get relaxed
- Remain on soft tissue and don’t roll over joints/bones
All of this might seem overwhelming at first. However, if you follow the basic steps you can get the best results when doing self-massage. Besides that, you can also avoid a lot of unwanted results in the process.
4. Use foam roller after a workout
If you’re experiencing conditions like sore muscles then this is a good time to use the foam roller to help treat sore muscles/joints. This is a type of self-massage that can be cheaper and more convenient than sports massages versus DIY foam roller.