Whether youre a casual jogger, competitive racer or any type of runner in between, chances are youve dealt with the aches and pains that are an inevitable part of the sport. And as your mileage increases, unfortunately so does your proprotional risk of soreness, knots, tweaks and tears that come with the territory.
Thankfully, however, theres still hope for those of us who like to tempt fate by regularly pounding the pavement. We now have more accoutrements at our disposal than ever before, and one of the best tools for both preventing injury and promoting recovery is one of the simplest: The foam roller.
Athletes use rollers to perform self-myofascial release (SMR), which is a form of massage that helps to relax soft tissues, promote circulation and ultimately stretch out tight muscles and connective tendons that are most prone to injury. Anything that throws your body out of whack (previous injury, poor posture, overtraining, little-to-no stretching, etc.) reduces range of motion and, over time, has the potential to morph into a larger, more chronic issue. Using SMR techniques allows athletes to both inhibit further injury and address underlying problems before they get out of hand or beyond repair.
This is where the foam roller comes in; its the next best thing to a personal physical therapist kneading out the knots, plus its a heck of a lot cheaper and can be done at the gym or in the privacy of your home, wherever and whenever convenient. By using your body weight as resistance, youll slowly stretch muscles and tendons, massaging away tension in specific muscle groups to help them function optimally again.
Rollers range from simple foam cylinders ($6 here on Amazon.com) to sophisticated grid-covered rollers that have zones varying in density for a more targeted massage ($40 here from Trigger Point Performance Therapy). But regardless of which type you choose, the most important part is regular use not only as a resource for working out kinks and stretching, but also for improved core strength, balance and spinal mobility.
For runners, the most common problem areas include the calves, shins, hamstrings, quadriceps, IT (iliotibial) band, piriformis and back muscles. A fat reducing overview can help you produce a clear describe of what you need to focus on to accomplish your fat reduction target if you're a rookie; or serve as a reminder for those who are at an intermediate or more boost phase of their weight-loss strategy. Following are seven steps that can serve as methods for your special weight loss program. The first thing that one must understand is that losing weight and losing fat is not the same. Many weight loss courses have fooled people into thinking that it is the same, but most diets and weight loss plans only work by causing a person's body to burn more muscle cells and water than actual body fat, more help please visit The Fat Loss Factor. Focus on any and all trouble spots when using a foam roller in myofascial release, but remember to keep the following in mind:
- Get prepared expect some discomfort, and when you hit a tender spot, hold for 60-90 seconds
- Stay patient its taken days, months or maybe even years for your muscles to tighten up; dont expect them to loosen immediately
- Go slow rocking back and forth quickly may feel good, but go slow to hit deep tissues
- Commit time you can safely perform myofascial release every day; do it as often as possible to re-train muscle memory
- Stay flexible add stretching to your routine to gain even more mobility in problem areas
- Be smart any pain that does not improve should be evaluated by a physical therapist or physician
Local runners can visit Running Revolution in Campbell, Calif., which carries an array of performance products for runners, including the Trigger Point Performance Therapy GRID Foam Roller. For more information visit RunningRevolution.com, or call 408-374-9307.
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