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[Personalizza](https://www.nike.com/ch/it/w/nike-by-you-shoes-6ealhzy7ok) # Usa il foam roller per il recupero ##### Coaching Ultimo aggiornamento: 25 agosto 2020 Per combattere il dolore, alcune delle mie attività di recupero preferite includono nuotare, sedermi in una sauna a infrarossi e usare il foam roller. Chiaramente, solo una di queste può essere svolta a casa, a costo zero e in pochi minuti. Nessuno sa esattamente perché il foam roller sia così efficace, ma si tratta, in poche parole, di terapia manuale dei tessuti molli coadiuvata da un attrezzo. Quando svolgi attività nuove o esercizi ad alta intensità che possono causare dolore e indolenzimenti, il foam roller può aiutare ad alleviare questi disagi. Oltre a ridurre il dolore, contribuisce anche a mantenere un range di movimento adeguato, evitando contratture o di viziare i movimenti a causa delle fitte o dei muscoli indolenziti.  Usare il foam roller porta benefici se fatto prima di un allenamento... oppure dopo. O anche appena ti svegli al mattino o ancora quando ti stai rilassando prima di andare a dormire. Come avrai ben capito, l'essenziale è *seguire* questa routine, poco importa *quando* e *come*. Molti trovano utile usare il foam roller la mattina, così da non doverci più pensare fino al giorno successivo, mentre altri preferiscono associare questa pratica all'allenamento, perché in quel momento si è già concentrati sul proprio corpo. Idealmente, dovresti usare il foam roller per 10 minuti al giorno. Alcune persone si concentrano solamente 20 secondi su una zona dolorante, ma questo approccio è poco efficace. Prova invece a sfruttare questi 10 minuti per lavorare sulle diverse zone del corpo in cui il disagio è maggiore. ## Di seguito, sono riportate alcune zone strategiche da cui cominciare. Si tratta dei punti in cui le persone generalmente riscontrano la maggior parte delle contratture e della perdita di range di movimento: 1\. Colonna vertebrale toracica (a metà schiena). 2\. Glutei. 3\. Quadricipiti. 4\. Polpacci. Trova il momento migliore della giornata per prenderti 10 minuti e usare il foam roller. Tuttavia, se cominci a saltare per un giorno o due, scegli un orario diverso. Dedicando appena qualche minuto al giorno, ti sentirai meglio e manterrai il tuo range di movimento. ### Iscriviti a Nike Training Club Accedi ai consigli dei nostri migliori esperti e allenatori per rimanere in attività e in salute. [Scarica](https://smart.link/5deaab27fce3c)  ### Iscriviti a Nike Training Club Accedi ai consigli dei nostri migliori esperti e allenatori per rimanere in attività e in salute. 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