Foam Roller Benefits and Choosing the Right One in UK

Pain sufferers know that there are many ways to mask pain, but are not as knowledgeable about how to get rid of, or alleviate pain – from the source. If you have back pain, muscles spasms, misalignment and especially hip and lower back pain try any or all of these suggested techniques. And try them even if you do not – the stress relief and relaxation brought on by these methods will do wonders for you.

When I started working out, many moons ago, I worked my way through a plethora of routines, read a ton of books about health and fitness and learned that stretching was my friend. But after a lot of exercising, and a lot of stretching – including plenty of yoga, I noticed that certain muscles of mine just ached and/or just plain hurt and no amount of stretching and flexibility work on them yielded relief.

When I began my studies as a personal trainer I learned a concept that was totally new to me at the time: muscle spasms, and I became very interested in a technique for flexibility called Self Myofascial Release [SMR] that stopped overactive muscle fibers and lengthened muscle.
Learning about SMR then led me to trying out other methods of muscle release, and pain relief. I also learned that often the pain isn’t due to a muscle problem in the actual muscle/area you think it is, but somewhere else entirely [referred pain]. Knowing that led me to being an avid fan of total body rolling – if you work on your whole body you won’t miss anything out! The only thing you need to have is a foam roller to perform such exercises. There are different types of foam rollers available on the market, such as low density and high density foam roller. We will be having a detailed guide for choosing the right foam rollers in UK later in this article.

Keeping Yourself fit

I have had a weight problem all my life. Part of the problem is genetics and part is poor eating habits. I had accepted this as my way of life, until our daughter started to also have a weight problem. I did not want her to have the struggles that I have had. We discussed our weight and decided that we would work on the issue together. Along with eating healthier we started fitness training. We started our new way of living three years ago and both of us have changed significantly. The fitness training has not only reduced our weight and toned our muscles, but it has also improved our self esteem. I had not thought of myself as having low self esteem before starting fitness training, but looking back I now realize that many of the decisions that I have made throughout my life have centered on my weight.

I have been involved with countless diets over the years. I would take weight off and would then regain it along with extra pounds. I have arthritis so I often used this as a reason not to exercise consistently. All of that changed by being motivated to help my daughter and by finding fitness training that was right for me. That was the beginning of our transformations. We had been encouraging each other in our quest to look better, but having a professional guiding us was extremely helpful. We worked harder at the fitness training while at the club and we were more motivated to walk and bike on the days that we were at home.

Pain Management/Relief Techniques:

The type of pain management/relief I am covering here is primarily muscular pain. To learn more about how your muscles get to the hurting stage we need to talk about something called Fascia – pronounced fasha.

What is Fascia?
Fascia is something that you don’t ever hear about in workout books or general fitness magazines, but is something we all need to know a lot more about. Fascia is a connective tissue layer that surrounds the body, interconnecting, without interruption, from head to toe. With such impressive credentials it’s a wonder it doesn’t get as much billing as muscle, but it should, because the fascia in your body, when damaged, can be the cause of severe pain.

When fascia is damaged and doesn’t heal correctly, the result can be felt manually as taut bands and knots beneath the skin. Local inflammation can occur and if the knots are not addressed, eventually the fascia will become hardened scar tissue. The knots have a restricted blood flow and, over time, the muscle fibers often shorten as a protection mechanism against more injury, and movement becomes limited to avoid pain. Many people suffer permanent disability due to injury and have to rely on others for their movement. A lightweight wheelchair gives them little hope, but it is quiet difficult to cope up and overcome wheelchair disability.

Trigger Points
The painful taut bands and knots in the fascia are called trigger points which can occur from muscle trauma, skeletal imbalances and poor movement. What’s interesting about trigger points is that we all have them, many of them, all over our body, from the stresses and strains of every day living; but we often don’t even realize they are there – not making themselves known until you, or your massage therapist, presses on ‘just the right spot’.

Choosing the top foam rollers in 2017

foam roller exerciseAs we said earlier there are many different types of foam rollers available in India, they differ in size, color, price and density. Choosing the right foam rollers can be a difficult task for many. Foam rollers are essential. They are great for massaging tight parts of the body, especially for those people suffering from lower back pain. This one seems to be the best option for those just getting into foam rolling, as it is cheaper in price than most and has the simple standard design as opposed to the grooved and ridged design which can be more intense. This roller is made from closed cell foam that is soft to the skin. Everyone should have one, or at least have regular access to one, whatever your walk of life.

  • People also use them during their exercise routines to get a good stretch.
  • At 1.6 lbs and less than 6 inches long, this foam roller is the perfect size to store easily in a closet, bring on trips or even to the gym.
  • It offers good resistance that does not feel like it is pushing you out or allowing you to sink in too much.
  • Why?
  • A firmness will likely give you a massage that is too intense and incredibly painful. <
  • These are the lightest foam rollers on the market and will be the softest when you sit on them.

This is often a good roller to get started with as you will get good benefits without all the pain. Because foam rollers are such inexpensive tools with massively useful application. Foam roller reviews are a great way to determine the firmness of any given model. Just like a deep massage can be intense at times, so can foam rolling. Over time and with long term use, these rollers tend to loose their firmness and will start to see “tracks” where you regularly apply pressure. If you’re new to foam rolling, you might not know which roller to choose, though. In addition to reading reviews, you’ll notice that foam rollers are color-coded to help users determine their level of firmness. If that’s the case, opt for a softer density roller and work your way toward using a firmer one over time. It comes with a standard AC adapter wall plug to recharge and you just plug it into your wall, standard stuff.

Firmness of foam roller
They come in many different materials and sizes, and it’s important to know what you’re getting yourself into. But there’s much more to using a foam roller than swearing and pain – recent research has started to show great benefits in improving flexibility. Foam rollers are exactly that; cylindrical tubes, sometimes made completely of foam, whereas some are hollow with a layer or foam around them. The battery is full when all the green lights are on. Standard is a usually 3 feet long and 6 inches in diameter. (more…)

Elderly nutrition program – tips and guide

Elderly nutrition program is a program that is funded by both Federal and State nutrition programs. It comes under the purview of the Executive Office of Elder Affairs. The purpose of this program is to provide nutritious food for senior citizens. If your age is 60 (and above), you will be benefited through elderly nutrition program. The program is applicable for handicapped and disabled people (less than 60 years old) who live with the elderly people. Nutritious food will be served at various sites or will be home-delivered. It is not only the nutrition but also the rehabilitation and social services will be offered through elderly nutrition program.

Congregate Meals

Elderly nutrition program intends to deliver at least one meal per day. The meal contains one third of the Recommended Dietary Allowance of nutrients that are prescribed for one day. Congregate meals are served at various public places which include schools, churches and senior centers. It might be delivered at any other commonplace where senior citizens will gather. The intention of a social program is that senior citizens will get an opportunity to meet with other fellow citizens. The program intends to promote the socialization process.

In addition to the supply of nutritious food through congregate meals, senior citizens will be advised to take special precautions to maintain their health conditions. They will be taught about the importance of physical exercises. Senior citizens will be able to take steps to promote their health. Various disease prevention measures will be taught as part of the elderly nutrition program.

Meals on Wheels

‘Home delivered meals’ which is distributed as part of the elderly nutrition program is also referred as meals on wheels. This is offered to people who cannot attend for meals at public places. They should also meet other eligibility criteria as well. You will get fresh meals to your doorsteps from Monday to Friday. You should also undergo a well-being check as part of the nutrition program.

Risk with Elderly nutrition program

You should assess the health risk posed due to lack of nutrition. If you are unable to eat food on a regular basis or if you are suffering from sickness, you should understand the importance of nutrition. You should eat at least two times a day. You should be able to take all seasonal fruits by which you will be able to get all the vitamins, proteins and minerals. You should not drink or smoke. If you have any issues related to food intake, you should have a proper medical checkup.

If you do not have money in your hands, you should avail nutritional program. If you do not have company of someone at your food table and if you eat alone most of the times, you should want to utilize the nutrition program which is jointly organized by the State and Federal governments. To be part of the program, you can donate an amount voluntarily. Individuals can live in their own house in their old age by utilizing Elderly nutrition program.