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ROLLING AWAY THE DIMPLES: WHAT’S ALL THE FUSS ABOUT CELLULITE AND FOAM ROLLERS?
april 1, 2024
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Hello, my beautiful friend-
Welcome to another empowering article from The Cellulite Site blog.
Today, we’re diving into a topic that’s sparked a lot of controversy and debate: using a foam roller for cellulite reduction. Foam rolling as a method to reduce cellulite has generated mixed opinions across the internet, with each source claiming to have the right answer. Let’s explore the speculation and try to reach a conclusion for ourselves.
One of the main reasons I wanted to focus on this topic is because, during my daily yoga session, my Wi-Fi went out and the video I was following was no longer available. I wasn’t ready to wrap up my workout, so when I glanced over at my foam roller, I quickly grabbed it and put it to better use than just lying under my bed. Let’s see if that spontaneous decision to use the foam roller for cellulite reduction was worth it or if my foam roller is destined to be a dust collector! Don’t get me wrong, I do love a good foam rolling session, but it comes around about once every 6 months!
However, this time was different! Seconds after grabbing it, I found myself suffering from self-induced roller pain! I’m talking excruciating discomfort while focusing the pressure from my waist to my knees. The area’s where I have put emphasis and focus on for cellulite reduction that seem to have been ignored for several years!
I couldn’t believe how “locked up” my muscles and fascia were. Given that I sit for long hours during the workday and am relatively sedentary for about 8 hours a day, it made sense. My body was screaming at me, and I realized there had to be a correlation between my tight fascia and the cellulite I struggle with in those same areas. Breathing through the pain but remaining in place while the foam roller released the tension, I couldn’t wait to research and investigate my theory.
There doesn’t seem be much controversy over foam rolling when it comes to employing it to prevent the onset of DOMS – (delayed onset of muscle soreness) after a challenging workout, or assisting muscle recovery.
In fact, the foam roller is highly regarded by physical therapists, chiropractors, personal trainers, team coaches, and others. There are many physical benefits for foam rolling and I’ve usually felt pretty relaxed and flexible after performing a full body foam rolling session, particularly after long flights.
It seems to be a universal consensus that incorporating foam rolling into your routine can provide benefits and contribute to overall muscle health and well-being.
Here are some key advantages:
1. Improved Flexibility and Range of Motion – Foam rolling helps to lengthen and stretch muscles, which can enhance flexibility and increase range of motion.
2. Reduced Muscle Soreness – By applying pressure to muscles, foam rolling can help alleviate soreness and stiffness, promoting faster recovery after workouts.
3. Enhanced Blood Flow – The rolling action increases circulation, which delivers more oxygen and nutrients to muscles, aiding in the recovery process.
4. Breakdown of Scar Tissue – Foam rolling can help break down scar tissue and adhesions, which can restrict movement and cause discomfort.
5. Decreased Muscle Tightness – Regular use of a foam roller can help reduce muscle tightness, making muscles more pliable and less prone to injury.
6. Myofascial Release – Foam rolling targets the fascia, the connective tissue surrounding muscles, bones, and organs; helping to release tension and reduce muscle knots.
7. Improved Posture – By relieving muscle tightness and imbalances, foam rolling can contribute to better posture and alignment.
8. Stress Relief – The process of foam rolling can also be relaxing, helping to reduce stress and promote a sense of well-being.
9. Cost-Effective and Convenient – Foam rollers are relatively inexpensive and can be used at home, making them a convenient option for ongoing muscle maintenance and recovery.
While all these benefits are great, there seems to be limited scientific evidence directly linking foam rolling to long-term cellulite reduction. Most studies focus on foam rolling for muscle recovery rather than cellulite.
If temporary cellulite reduction is sought after – perhaps for wearing shorts or going to the beach – spending some time with your foam roller might be beneficial. Here’s why-
If we were to look at a cross-sectional image beneath our skin, comparing normal tissue and cellulite, we would see notable differences. In cellulite, the fat cells are much larger than those in normal skin, causing the tissues to expand and bulge out. Additionally, we would see fibrous bands of connective tissue running through our subcutaneous fat.
Cellulite occurs when the skin above these bands is pulled down into the deeper tissue, creating a dimpled appearance. Women often have less supportive connective tissue than men, particularly on the buttocks and thighs. In women, the connective tissue is arranged vertically, whereas in men, it runs horizontally. When collagen fibers deform the fascia, fat deposits start to protrude. Therefore, it’s the structure and behavior of the fascia, not just the fat, that causes cellulite. This explains why even slim women can have cellulite just as much as curvier women.
If women are seeing an improvement in their cellulite after a foam rolling session, chances are it will likely be temporary since the foam roller squeezes out the fluid in the tissues and flattens them temporarily. Foam rolling doesn’t reduce the amount of fat in the cells, and eventually the fluid will flow back into the tissues and the cellulite will re-appear.
That being said, there is strong evidence to support that fascia training can improve circulation while increasing and promoting lymphatic drainage. When you lie on a foam roller, you apply pressure to your fascia, similar to squeezing out a sponge. This can help the fascia release built-up fluid and then reabsorb fresh fluid, which might improve tissue health and reduce swelling.
Now, you may be wondering…what is the difference between foam rolling and fascia training?
I’m glad you asked because it can seem a bit complicated! Stay with me here as I guide you through the differences!
Foam rolling is a specific technique used in fascia training, but they’re not entirely interchangeable terms.
Foam Rolling by definition involves using a cylindrical foam roller to apply pressure to specific areas of the body.
The primary goal of foam rolling is to release tension in the muscles and fascia, which can help alleviate muscle soreness, improve flexibility, and enhance recovery after exercise.
During foam rolling, you use your body weight to apply pressure to the roller and move it back and forth over targeted muscle groups.
Let’s compare that to Fascia training
Fascia Training by definition encompasses a broader range of techniques aimed at improving the health and function of the fascia, the connective tissue that surrounds muscles, bones, and organs.
The purpose of fascia training aims to improve the flexibility, strength, and resilience of the fascia, leading to better overall movement patterns, reduced risk of injury, and improved athletic performance.
While foam rolling is one aspect of fascia training, other techniques include myofascial release, stretching, mobility exercises, and specialized movements designed to target and strengthen the fascia.
What are the key take–a–way differences?
Foam rolling is a specific technique within the broader category of fascia training. Fascia training encompasses a variety of methods beyond foam rolling, all aimed at optimizing the health and function of the fascia. Fascia training is the approach we are taking with the TCC. If you’re not familiar with TCC, please visit our website at tcs.com for more information.
In summary, while foam rolling is a popular and effective method used in fascia training, fascia training itself involves a more comprehensive approach to maintaining and improving the health of the fascia throughout the body.
As we’ve discussed, there’s plenty of supporting evidence that foam rolling and fascia training are helpful to the body, and the connective tissue. Remember, that same connective tissue connects everything in our bodies. Would it not be reasonable to conclude that if that connective tissue were healthy, supple and provided a sufficient amount of hydration, it would have an impact on the amount of visible cellulite?
I’m going to digress from the research for a moment to explain to you why I believe my cellulite increased dramatically over four years. I shared this in my introductory episode, but I think it’s really going to make sense here.
Five years ago, my lifestyle had shifted dramatically after I had to put my dog down. For 12 years I took him for a daily beach walk. It was never a question, we just got out rain or shine and walked together for an hour every day. I was beyond depressed when in a matter of 5 days I had to let my precious little baby boy cross the rainbow bridge. A major depression set in and it took me quite some time to wrap my brain around what had happened. Since then, I have probably taken less than 10 beach walks.
My lifestyle became very sedentary. I started a large project that kept me in my desk chair for hours at a time, behind my computer for the next four years. Being sedentary along with very poor posture in the chair had led to what felt like an overnight overload of cellulite development. One of the reasons for that occurring comes full circle from what we were just discussing before I digressed….
Since fascia is the connective tissue that connects everything in our bodies, and I was relatively sedentary, had poor posture, which lead to muscle imbalances; doesn’t it stand to reason that I would have caused restrictions or matted my fascia?
I believe this is what all the controversy boils down to. You’ll find videos and articles on the internet stating that foam rolling decreases cellulite. But what foam rolling is actually doing is keeping our fascia healthy.
While we are aiming at finding effective solutions for cellulite reduction, maintaining overall health is our first priority.
Given that fascia depends on an adequate amount of fluid, it’s logical to consider that the steps recommended in The Cellulite Circuit aim to maintain fascia suppleness, enhance hydration, and supply essential nutrients to cells.
Additionally, our goal is to improve blood flow which has the potential to reduce the appearance of cellulite by delivering more oxygen and nutrients to the skin and underlying tissues. However, improving blood flow alone will not entirely eliminate cellulite. It’s just one spoke in the wheel towards reduction.
In conclusion, if you haven’t already, discover the numerous benefits of using a foam roller for your overall health and well-being. While foam rolling is often associated with cellulite reduction, its advantages extend far beyond that. From improving flexibility and range of motion to reducing muscle soreness and enhancing circulation, regular foam rolling can be a valuable addition to your wellness routine. Embrace the foam roller as a versatile tool for promoting muscle recovery, relieving tension, myofascial release and supporting overall physical health.
I trust this episode provided valuable insights. Should you have any topics in mind for future episodes, please don’t hesitate to reach out.
Empower your journey, one day at a time, my beautiful friends.
You Tube Description
Hello beautiful friends! Welcome to this week’s episode where we’ll explore the controversy surrounding foam rolling as a method to reduce cellulite. Opinions on the internet vary widely, but let’s delve into the speculation and draw our own conclusions.
I wanted to address this topic because of a personal experience during my yoga session when my Wi-Fi went out. Grabbing my foam roller as a substitute, I was struck by the discomfort I felt, particularly in areas I’d neglected for cellulite reduction due to a sedentary lifestyle. This prompted me to research the correlation between tight fascia and cellulite.
While foam rolling is widely accepted for preventing muscle soreness and aiding recovery, its benefits extend beyond cellulite reduction. It improves flexibility, reduces muscle soreness, and enhances circulation, among other advantages.
Though foam rolling may provide temporary cellulite reduction by squeezing out fluid in tissues, its effects are not long-lasting. However, there’s evidence to suggest that fascia training can improve circulation and promote lymphatic drainage, potentially benefiting tissue health and reducing swelling.
