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foam rolling

Foam Rollers Has Been Missing From Your Workouts

Has your gym gotten one recently? It can be difficult to imagine what’s the hype about rolling about with what is essentially coloured cylinder. But until you’ve actually tried foam rolling, you won’t understand any of it. Read on as Tropika Club shares more about why you should start using a foam roller.

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What a foam roller can do

While it may take more time for the level of research and scientific evidence to reach a conclusive consensus, but small studies consistently show improvements in muscles flexibility with foam rolling. So, after you use a foam roller, you might feel less tight in your muscles, letting you work out more efficiently with better, and safer form. 

That might give you an extra edge if you’re planning to combine multiple workouts. In another 8-person study by the Journal of Athletic Training, there’s evidence showing that through foam rolling, there’s a reduction in delayed-onset muscle soreness – the pain and stiffness you feel the day you workout.  

How foam rollers help release muscle tension

There’s no definitive theory that explains the exact mechanisms of foam rolling yet. One leading theory as to how foam rolling can help ease muscle pain is the theory of myofascial release. Basically what that means is that it releases the tension in the fascia – a thin casing of connective tissues surrounding all of our organs, bones, blood vessels, nerve fibres, and muscles.

In our muscles, fascia exists in multiple layers, encasing each individual muscle fibre and muscle cells. It covers the entire muscle body as well. These layers of fascia not only gives our muscles its shape, but it’s also attached to our tendons and bones too, helping us move around, be it running or swimming.

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Ideally, the muscle fascia slides between your muscles like silk. But, on its own, the muscle fascia isn’t very flexible. And sometimes, due to various reasons such as muscle injury or inflammation, the muscle fascia binds to each other. It loses elasticity, which could be behind your sore muscles and your limited range of motion after a tough workout.

So, by foam rolling, you allow the muscle fascia to move and become more malleable. As you apply pressure to it, it separates and relaxes, becoming more flexible in the process.

In another theory, its possible that foam rolling changes the neurological mechanisms with the muscles, rather than providing myofascial release. So, as you use a foam roller on certain muscles, you’re applying direct pressure to those muscles, triggering the nerve receptors in the region. And, as you trigger the nerve receptors, you could be telling your brain to loosen the muscles in that region. 

When it hurts so good…

That’s how you get the ‘releasing’ sensation, the sort of pain that feels like you’re getting a deep tissue massage. But, and this is an important ‘but’, you shouldn’t assume that just because it hurts when you foam roll, it means its ‘working’. If you’re experiencing sharp pain that doesn’t improve after a few days, you should see a physical therapist or a doctor.

How to Start Foam Rolling

It’s pretty simple:

1. Start easy. Try first with light pressure.

2. If the sensation is too much for you, you can reduce the amount of bodyweight you’re placing on the foam roller. Say for when you’re rolling your hips, you can put more weight on your arms for support, so there’s less of your weight on your foam roller.

3. Once you’re used to it, you can add more weight and pressure on the foam roller.

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Where Not to Foam Roll

The rule you should follow is to only roll your muscles, not your ligaments or joints. So you should stick to rolling your lats, traps, glutes, quads, hamstrings, and calves. 

As you’re rolling on your shoulder, be careful to only roll the meat of your shoulders lightly. Avoid rolling your lower back, otherwise, you might trigger the muscles surrounding the lower back to go in to spasm.

When to Foam Roll

For the best results, stick to foam rolling every day. It’s important to know that the effects of foam rolling tend to have a short lifespan. And while you should aim to foam roll before and after your workouts, you can just roll any time you want.

And as you foam roll, spend around half a minute on the targeted muscles you’re rolling. If you want to stay on the same spot for longer, you can do three sets of 30 seconds, with 10 seconds of rest in between each roll for your tight muscles.

To make sure you’re actually relieving muscle tension, divide the muscle you’re rolling into the top, middle, and bottom segments.  Roll on each section for a bit, then after you’re done roll the entire length of your muscle – to make sure your TLC get spread around evenly.

Which Foam Roller You Should be Getting

For the best results, stick to foam rolling every day. It’s important to know that the effects of foam rolling tend to have a short lifespan. And while you should aim to foam roll before and after your workouts, you can just roll any time you want.

  • Smooth roller: This is perfect for first-time foam rollers. Its surface has an even texture that gives you a more consistent experience as it relieves muscle soreness.
  • Textured rollers: They usually have knobs and ridges to help alleviate knots in your muscles, as well as the trigger points that a smooth roller can’t reach.

There are other kinds of equipment that works like a foam roller too. These can help you target the deeper muscle groups.

  • Foam massage balls: It targets specific muscle areas, such as the shoulders.
  • Foam-covered massage sticks: These are often used on your legs or your upper back.

Meanwhile, Check Out Tropika Club’s Ecosystem of Websites

Tropika Club Magazine and Tropika Club Deals

Tropika Club Magazine – Tropika Club Magazine is a Singapore-based publication that features articles on a wide range of topics with a focus on local businesses and content for the region. The magazine emphasizes supporting local businesses through its #SupportLocal initiative, which includes coverage of everything from neighborhood hawker stalls to aesthetic clinics in town. In addition to highlighting local businesses, Tropika Club Magazine also covers a variety of local content, including beauty, lifestyle, places, eats, and what’s on in Singapore and the Asia Pacific region.

Tropika Club Deals – Tropika Club Deals is a leading online deals and voucher shopping site in Singapore, offering amazing discounts on beauty, wellness, and fitness products and services. It’s the perfect platform for customers who want to discover the best deals without having to commit to a specific appointment date and time. These deals are available at major beauty stores, facial salons, hair salons, and other brands in Singapore, with no minimum spend required. Choose from guaranteed discounted deals in the categories of hairstyling, hair removal, facial & aesthetics, body slimming, brows & lashes, nails & makeup, massage & spa or fitness & wellness. Tropika Club Deals is also ideal for customers who want to buy vouchers as gifts or to use for the future. So whether you’re looking to save money on your next haircut or want to treat yourself to a relaxing massage, Tropika Club Deals has got you covered with the best voucher and coupon deals in Singapore!



Terence is the deputy editor for Tropika Club Magazine. He is an analytical individual who enjoys learning about animals and different cultures. He has a curious mind and is always seeking knowledge and understanding. Terence is also a friendly and approachable person who enjoys making connections with others. He is passionate about his work in the publishing industry and takes pride in his collaborations with authors and editors. Terence has always had a love for animals and their behavior. He studied anthropology in college and has been pursuing his interest in the subject in his professional career. Terence has worked in the publishing industry for over 10 years and has gained a reputation as a knowledgeable and passionate editor. Terence is a skilled editor and has a natural talent for analyzing and improving written content. He also has a deep understanding and appreciation for animals and their behavior, which he incorporates into his work as a writer and editor. Terence can be a bit of a perfectionist when it comes to his editing. He likes to take his time and make sure each piece of content is polished and ready for publication. He can also be a bit of an animal lover, often incorporating animal-related decor and accessories into his workspace. Terence is constantly seeking new experiences and knowledge about animals and different cultures and wants to share his passion with others. His love of animals and cultures drives him to continue learning and collaborating with talented individuals. Terence wants to inspire others to pursue their interests and to appreciate the beauty and complexity of the natural world.

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