“I’VE GOT 99 PROBLEMS & THEY ARE ALL SORE MUSCLES.” #rollitout
So you hurt? ROLL IT OUT! Our muscles need a little TLC, maybe a little more than others. Stretching can help with that, but we are thinking something a little more along the lines of “tough love”. This brings us to the topic of foam rolling. Have you tried it? If not, let us educate you a little on how-to and the history behind it. For those who are “seasoned” foam rollers, you may learn something new! Let’s roll on.
who did it.
The first record of the foam roller was through Dr. Moshe Feldenkrais. So who is this cat? He was a Israeli scientist who was also the first European to earn a black belt in judo. With his background, he was influenced by integrated movement with thinking, sensing and feeling. This idea continued when he suffered a knee injury. He did not want to settle for surgery so he looked for alternative methods of healing. With his knowledge of mechanics, physics, electrical engineering and martial arts, he was able to recover from his knee injury. This process that he initiated and developed is called the Feldenkrais Method.
the feldenkrais method. A method that synthesizes physics and neurophysiology. It looks at fostering conditions in which the nervous system learns at its best.
When Feldenkrais came to the US in the mid 1970s, he was introduced to packing rollers and quickly began to use them. However, it wasn’t until the early 1990s that foam rollers started to become a thing in the fitness industry.
what is it.
Massaging can help to release tight, sore muscles and their trigger points. We understand that massages can get expensive, so foam rolling has become an inexpensive alternative to that hands on experience. Foam rolling is a type of self-myofascial release.
why should you.
it’s a great way to warm up: prevents body aches by keeping muscles from becoming overactive it’ll improve the quality of your workouts: speeds up recovery process so you can train at your full capacity you’ll be less sore later: great for breaking up the muscle fascia after a hard training session
knots. having an intense workout can lead to the delay of onset muscle soreness. you’ll essentially feel pain from the tiny tears in the muscle fibers. as your body repairs itself, small knots begin to from, causing tension and pain. you can align the muscle fibers and reduce the discomfort through foam rolling.
flush out. rolling helps to move around lactic acid and carbon dioxide. when you workout, your body builds up toxins. by foam rolling you’ll be able to flush out those toxins out of your muscles and tissues, and into your lymphatic system.
circulation. foam rolling increases blood circulation, warming up the body, helping your muscle repair faster.
range of motion. as your muscle tighten, your range of motion begins to decrease. this is due to muscle growth and the connective tissue thickening and tightening, attempting to protect your new muscles. by rolling you’ll aid in receiving the tension allowing the muscles to return to their original size, increasing your range of motion.
it’s going to hurt. now it shouldn’t bring you to the brink of tears, but it isn’t going to be comfortable. ease into it if you’re new to the rolling game.
10-15 minutes a day is all it should take to roll you out. be sure to spend a little extra time on any knots or trigger points. #searchanddestroy
hip flexor. start facedown with both things in the roller. forearms should prop up your torso roll two inches up and then down one. continue until you’ve hit the entire front side of your thigh. switch to the other side.
IT band. start on your left side with the outer thigh on your roller. use your left arm to prop yourself up. roll between the knee and the hip bone. if you find that it’s too much pressure, plant your top foot on the ground. switch to the other side.
hamstring. start seated with both thighs on the roller. use your hands to prop you up by your sides. roll out from your knees to your hamstrings. you can increase the pressure by lifting one thigh off the roller. switch to the other side.
glutes. sit with your right ankle crossed over your left thigh. plant your left foods firmly on the floor using both hands to prop you up at your sides. roll forward and back. switch sides.
upper back. lying on your back, bend your needs and place the roller under your shoulder blades. cross your arms. engaging your core, raise your hips off the ground and begin to roll from upper to mid back. keep you neck and head in a neutral position.
lats. lying on your right side with the roller under your armpit, keep your right arm extended flat on the floor. place your left arm down in front for some balance. begin to roll out your lats, up and down, forward and back. switch to the other side.
chest. lying facedown with the roller under the left side of your chest. roll across the left pec and back. switch to the other side.
rolling your lower back
rolling directly on the pain
rolling too fast
rolling too long
not using proper alignment
final thoughts & tips.
remember to engage your core, roll prior to your training sessions, and pinpointing any areas needing more pressure. and there you have it. foam rolling is great and an inexpensive way to maintain your muscle tissue and prevent injury while training. by doing this daily, or 3-5 times a week, you will begin to feel the full benefits of having more flexible, relaxed muscles. be sure to pick the perfect roller for you! get rolling.