Foam roll thigh massage exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Foam roll thigh massage )

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Name of exercise  AROM hip/knee thigh massage w/roll
Other names of exercise Foam roll thigh massage
Description of exercise Foam roll thigh massage exercise is a form of self-myofascial release technique that helps to relieve tension and tightness in the muscles of the thighs. It involves using a foam roller to apply pressure to the muscles, similar to a deep tissue massage. This exercise can be done before or after a workout to improve blood flow, increase flexibility, and reduce muscle soreness. To perform this exercise, you simply lie on your side with the foam roller under your thigh and roll back and forth, targeting any areas of tightness or discomfort. It is a simple and effective way to improve overall thigh health and prevent injuries.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Begin sitting with thighs on top of roller.
  • Lift body up with arms and roll back of legs up and down the roll.

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    Video Tutorial

     

    Body Part Hip, Knee
    Type of Muscles Gluteal, Hamstring
    Category of Exercise __
    Type of Exercise AROM
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Flextion, Extenstion, Rotation
    Type of Action Flexion, Extension, Circumduction, Reposition

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Increased flexibility
  • Improved range of motion
  • Reduced muscle soreness
  • Enhanced athletic performance
  • Increased blood flow
  • Improved muscle recovery
  • Decreased risk of injury
  • Improved posture
  • Reduced tension and tightness
  • Improved overall muscle health

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Foam rolling is a popular form of self-massage that involves using a foam roller to apply pressure to different parts of the body. While foam rolling can have many benefits, there are certain situations where it should be avoided.Firstly, if you have any acute injuries or inflammation in your thigh area, it is best to avoid foam rolling as it can aggravate the injury and delay the healing process.Additionally, if you have any medical conditions such as deep vein thrombosis or varicose veins, foam rolling can increase the risk of blood clots and should be avoided.Foam rolling should also be avoided if you have any open wounds or bruises on your thighs, as the pressure from the foam roller can cause further damage and pain.Lastly, if you are pregnant, it is best to consult with your doctor before performing any foam rolling exercises, as it may not be suitable for your body during this time.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Move from hips to back of knees.

    • Helpful in Diseases

  • muscle tightness
  • muscle soreness
  • muscle tension
  • muscle strain
  • IT band syndrome
  • patellofemoral pain syndrome
  • quadricep strain
  • hamstring strain
  • shin splints
  • sciatica
  • lower back pain
  • piriformis syndrome
  • hip flexor strain
  • knee pain
  • hip pain
  • plantar fasciitis
  • Achilles tendonitis
  • runner’s knee
  • iliotibial band friction syndrome
  • osteoarthritis
  • rheumatoid arthritis
  • fibromyalgia

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    Frequently asked questions

     

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