31 Days to a Better Body: Day 23 – Foam Roll
This morning I’m leaving for the Perform Better Functional Fitness Summit! The list of presenters is impressive (I’m going to an all day Functional Movement Screen seminar with Gray Cook today!). After years of reading many of their articles and books (Hello Alwyn and Rachel Cosgrove!!!), listening to them in person is going to a real treat!
Since for the next 4 days I’m going to be immersed in functional fitness, I thought it would be appropriate to do a post on, the poor man’s massage, foam rolling.
I find foam rolling to be a little like flossing my teeth. It’s takes time and the payoffs aren’t always obvious. At first it can be downright painful but like flossing someday you will be glad you did.
When you workout hard and effectively you get micro tears in your muscles. This is what you want because each time your muscles repair themselves they get a little stronger. Over time these small tears build up scar tissue. Going back to the flossing analogy it’s sort of like plaque. Like flossing reduces plaque, foam rolling breaks soft tissue adhesions and scar tissue. It can also relieve pain, improve flexibility, and movement. Plus it just feels really good.
I *try* to foam roll after every workout for 5-10 minutes. I start with my quads and do about 10 “rolls”. Then I shift to my abbductors, then hamstrings and glutes, and make my way around to the other side of my leg. I also try to do my calves, shins, adductors (inner thigh), back, and I often contort to get my shoulders or arms.
Here are some of my favorites in the order I do them.
(Insert rolling the other side of my leg.)
Please ignore, our messy house. We are in the middle of getting rid of tons of stuff because……guess what….WE FOUND OUR RV!!! I can’t believe it! It’s been a busy busy month and our trip is becoming more real everyday!!!
Hugs and High Fives,
Jenn
Check out our family’s adventures at New School Nomads as we plan to take a year long road trip through the United States!
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Flossing is a great analogy! Have fun at the summit, Jenn!!
I love/hate my foam roller. It has definitely kept my IT bands in check, but I stink at rolling my shins and calves, so yesterday I bought the “stick”. Much easier. I’m going to try your shin move though, I’ve always tried to do one at a time instead of both together. Maybe that’s been my problem.
I’ve been thinking about getting the “stick”. It looks really practical and useful. Good to know it’s working for you. Thanks!
Leavening? Are you bread? haha
I think it’s the smart man’s massage, not poor man’s. IMO
Have fun…
good lord I adore BOTH of my rollers.
one upstairs…one down.
I’ve never foam rolled. I know I should. I’ll refer back to this post when I do!
I need to foam roll more often! I ONLY do my hamstrings–thanks for all the different positions, I need to get on that. XO
I just bought a foam roller with ridges, the purple Thera-Roll. I’m working my way up into a regular routine, as it does feel intense to do even a few reps on my sore hip/IT band/quads. I’m hoping regular use will make me feel better!
Hi there! Yes keep on rollin’! Regular use has definitely made rolling more enjoyable.