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[Customize](https://www.nike.com/be/w/nike-by-you-shoes-6ealhzy7ok) # Foamroller voor herstel ##### Coaching Laatste update: 25 augustus 2020 Om te herstellen van spierpijn ga ik het liefste zwemmen, naar een infraroodsauna of foamrollen. Alleen dat laatste kun je in een paar minuten goedkoop thuis doen. Niemand weet precies waarom foamrollen zo goed werkt, maar het komt neer op een manuele therapie voor zacht weefsel met een hulpmiddel. Bij nieuwe of intensievere activiteiten die spierpijn kunnen veroorzaken, kan foamrollen helpen het ongemak te verlichten. Naast pijnvermindering kan het je ook helpen je bewegingsvrijheid te vergroten zodat je niet vast komt te zitten en je niet door de pijn of stijfheid anders gaat bewegen.  Foamrollen heeft voordelen als je het vóór een work-out doet. Of meteen als je uit bed komt... of wanneer je ontspant voordat je naar bed gaat. Zie je een overeenkomst? Het punt is dat het niet zoveel uitmaakt *wanneer* je het doet, maar meer *dat* je het doet en *hoe* je het doet. Voor veel mensen is het goed om het meteen 's ochtends te doen omdat je het dan maar gedaan hebt. Anderen combineren het graag met een work-out omdat je dan toch al bezig bent. Het beste is om tien minuten per dag te foamrollen. Sommige mensen willen in twintig seconden één stijve plek aanpakken, maar daar heb je niet veel aan. Richt je in plaats daarvan tien minuten op de verschillenden plekken waar je de meeste pijn of stijfheid voelt. ## Hieronder volgen een paar plekken om te beginnen, plekken waar mensen meestal veel pijn of stijfheid voelen: 1\. Ribbenkast (middenrug). 2\. Bilspieren. 3\. Dijspieren. 4\. Kuiten. Zoek uit wat voor jou het beste tijdstip is om tien minuten te foamrollen. Als het je na een dag of twee nog steeds niet gelukt is, kies dan een ander tijdstip. Door dit een paar minuten per dag te doen, voel je je beter en stimuleer je je bewegingsvrijheid. ### Word member van Nike Training Club Laat onze topexperts en -trainers je helpen actief en gezond te blijven. [Download](https://smart.link/5deaab27fce3c)  ### Word member van Nike Training Club Laat onze topexperts en -trainers je helpen actief en gezond te blijven. 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