After
a tense week, or a difficult workout you need to take time to stretch and
relieve muscle soreness and tension. One of the best ways to relieve and
restore normal muscle function is through the practice of self-myofascial
release, or foam rolling. Rising in popularity, but not at all new to
professional athletes. This is a recovery method that has been used by trainers
for years, but has now made a mainstream appearance and doesn’t seem to be
going away any time soon.
So,
what exactly is foam rolling? It’s a simple way to massage muscles and speed up
the recovery process without having to schedule a weekly appointment with your
massage therapist (score!). This method of recovery can break-up adhesions and
scar tissue that cause muscle tightness. Don’t get ahead of yourself though.
Foam rolling can be uncomfortable, but should not be unbearable. But why would
you willingly do something to your body that hurts? If you have ever had a deep
tissue massage, you know it can be uncomfortable. Afterward, when muscles are
restored to normal function there is relief and increased range of motion that previously may have been impeded. Even if you do not have intense fitness routine, you may
want to consider foam rolling to aid in relief of muscle tightness from day to
day activities. Poor hydration, stress, and other lifestyle factors can
determine whether, or not this should be made a daily practice.
Foam
rollers can also target trigger points, which are areas in muscles where knots
have developed over time. It’s possible to have excellent range of motion but
still have trigger points that create pain and tightness. Trigger points start
as micro-tears that become chronic through tear-and-repair repetitive cycle,
leading to increased tension in the affected muscle. Be
sure that you do research and find a foam roller that is best for you needs.
Here are some general tips on effectively using a foam roller:
- Roll back and forth across stiff or painful areas for 30-60 seconds
- Avoid rolling over bony areas, such as your kneecaps
- Be careful when rolling over a severely painful area; too much direct pressure could worsen the already inflamed tissues
- Work on an area to increase blood flow, work elsewhere for a few minutes, then return to the trigger point
- After working an area with a trigger point, do some light stretching.
s For foam rolling routines and techniques be sure to visit our Pinterest board, Roll & Recover!
s
Comments
Post a Comment