While it would be great if we could all afford the time and money to get deep tissue massage, ART or trigger-point therapy on a regular basis, it's really not practical for most of us.
Enter the foam roller. Adhesions (knots) in the muscle resulting from chronic overuse, inactivity, or improper movement patterns can be alleviated with this self-help tool.
Foam rollers are a relatively inexpensive tool that are similar to the "pool noodle" you can by at WalMart, but made of a harder foam and usually 4-6" in diameter. The ones I use are PVC pipe wrapped in hard-cell foam. There are literally hundreds of varieties, including a very unique "ridged" roller called the Grid .
All of my clients get instruction on proper foam rolling ( as well as trigger-point ) technique, and we integrate
foam rolling into our dynamic warm-up, active recovery periods and/or post-workout cool down. The benefits: increased blood flow, decreased adhesions, endorphin release, and faster recovery.
Although popular with athletes, athletic trainers, and PTs, I haven't seen many of my peers in the general personal training arena jump on this bandwagon. They should. Not only is the foam rolling therapeutic, it can also provide a work-out in and of itself. Seriously, some foam rolling moves are great core and upper body workouts.
I foam roll at least once EVERY DAY! I feel better, recover faster, sleep more soundly, and have fewer injuries than I did pre-foam roll. I also use lacrosse balls, the TheraCane , and golf balls to work on trigger points( which I'll discuss in the future.)
Give foam rolling a try. Contact us at Fitness Asylum and we'll show you how- for FREE! 'Cause if you ain't rollin', you ain't rockin'!
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