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Stop, Drop and Roll
By workoutmommy | June 7, 2008
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This is a guest post from Rachel, who blogs over at Fitness For Mommies. She is an active mom with two children.
“To put it simply, what we do on a regular basis (repeated/chronic muscle contraction and damage) results in tiny knots of scar tissue that, left untreated, will result in increase risk of injury and decreased range of motion.” Coach Al Lyman
There are many coaches, fitness experts, and massage therapists who are recommending usage of the foam roll to improve performance. Coach Al and John Howard Performance Sports are the two that I am familiar with (running and cycling coaches) as well as Tracey Mallet (whether you like her or not). The foam roll is used to help release tension in the tissues and muscles to prevent injury and improve recovery. GoFit has a complete CD that accompanies the Foam Roll which I found incredibly helpful because each specific exercise is demonstrated. When using the roller, you need to stop at any area that is tender and WAIT until the pain decreases by 75%. Each specific exercise has a low, medium, and high intensity level depending on your own fitness.
For the health of your muscles, get yourself a foam roller! My ITB bands have been SO TIGHT lately that the foam roller is the only thing keeping me out of the doctors’ office. However, after watching several instructional videos on it, I need to continue to roll on the tight areas until its smooth (no tender spots). This takes a while! Stretching and rolling can take at least another 15 minutes post workout. I have a habit of rolling around while my children are in the bathtub. Coach Al recommends using the foam roller after every workout and 5-10 minutes a day.
What things to do you for your body to improve recovery?
Resources:
http://www.performbetter.com/catalog/assets/Exercisesheets/PDF/FoamRoller.pdf
June 7th, 2008 at 6:09 am
frick
sadly nothing and am in FULL OF EXCUSES mode about it.
mainly the “Im so thankful I ever workout given the hect-i-tude of my life that who has TIME to recover”
duly noted.
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June 7th, 2008 at 9:10 am
i need to get me one if these. i do stretch but probably not as much as i should. i do however sit in a freezing cold bath post long runs which helps a lot!
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June 7th, 2008 at 10:29 am
I am so bad at stretching…I usually do my runs with my kids and so by the time we get home they are done and need this that and the other- so the stretching is just not happening! I like this though- do you think doing at night- looong after I have worked out for the day- would still help?
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June 7th, 2008 at 11:21 am
Yes it will! I try to do basic stretches (calves, hamstrings, and back) post run and then use the foam roller at night. It’s a muscle massage on the cheap. I like the big fat one the best.
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June 9th, 2008 at 1:30 pm
I never thought to use it outside of pilates class.. THANKS!!!
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June 11th, 2008 at 2:30 pm
Good luck with your rolling. I tried foam rollers and didn’t find them very effective. But I’d be interested to hear how it works out for you long term. I’m writing a 3 part series on foam rollers and other massage tools at http://feelbetterfast.blogspot.com/. I just finished part 1, it’s a work in progress.
June 15th, 2008 at 8:52 pm
Foam rollers — the best! Well, perhaps tied with The Stick. I’m a runner and I swear by both the foam roller for post workouts (Hannah: I use the roller hours and, sometimes, days after a workout to great effect). I use The Stick before I go out for a run, to loosen up my muscles and ligaments. I’ve had ITB problems and both the foam roller and The Stick have been life savers for me!
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