Play Longer - Sore From A Workout? Look to the Foam Roller

Posted by yourfunctionaltrainer on November 21, 2011

Self myofascial release (SMR), or foam rolling, is the ideal warm-up before working out. If you plan to run an easy 5k or focus on resistance training, foam rolling will increase your range of motion for that run and it will allow for delayed muscle fatigue that we feel during resistance training. Post workout muscle soreness, usually at its peak forty-eight hours after training, will also be reduced.

During foam rolling the fascia – a continuous weblike tissue covering our muscles and organs, is flattened and smoothed out to its natural state. Exercise causes a build up of oxygen within the fascia, creating what feels like knots. The goal is to roll out these knots with the use of a foam roller. This is also called self massage. Pain and discomfort are usually felt to a newbie roller. The hardest part is keeping pressure on the painful spot for about 30 seconds.

Large muscle groups that are common for rolling out are shown below:

TFL/IT Band

Piriformis

Calf

AdductorsSpine

Add SMR to your daily warm-up and feel the difference of how your body moves and feels.

Check back every Monday for a dose of yourfunctionaltrainer…