Coaches’ Corner

Just roll with it!

 

Foam rollers are excellent, inexpensive tools that can be used both for warm-up and recovery. Self-myofascial release is a fancy term for self-massage to release muscle tightness or trigger points. Self-myofascial release is also known as foam rolling. By applying pressure to specific points on your body you are able to aid in the recovery of muscles and assist in returning them to normal function. Normal function means your muscles are elastic, healthy, and ready to perform at a moment’s notice. We at Elite Fitness Plus stress the importance of foam rolling not only after your workout but before your workout as well.

Foam Rolling before your workout:

Studies have shown that foam rolling can help reduce stiffness and pain, and improve your range of motion during a workout. Simply, foam rolling prior to your workout will improve your performance during your workout. If you use your foam roller correctly before exercising, rolling should help prevent injuries. Dr. Mike Clark, CEO of the National Academy of Sports Medicine, says “instead of rolling back and forth constantly, as many athletes do,” he says “to roll until you find the most tender point in each area, then keep the roller on that spot for 60 seconds. Concentrating on sensitive spots will help relax your muscles.” This Clark says is the first step in a proper warm up, followed by stretching any tight muscles, and then performing dynamic exercises.

You have two major receptors in your muscles, one is your muscle spindle, which makes the muscle contract and the other is called the Golgi tendon organ, which makes the muscle relax. They both should be in balance with one another, which allows the tissue to work without getting injured. retrieved from outsideonline.com

Foam Rolling after your workout:

Foam rolling stretches and massages the underlying tissues. This will reduce thickening, adhesion, and tension of the fascia [connective tissue] and muscle, and can potentially reduce fatigue, improve recovery, and enhance range of motion. The more you foam roll, the more your muscles respond to it. We suggest using the foam roller as you do your stretches. There can be some discomfort when working on an area of tension. If the pain is excruciating, stop immediately.

Our team of “Elite Coaches” (Exercise Physiologist / Kinesiologist) can assist you in getting started and teach you the different foam roll techniques to effectively and efficiently perform prior to (“pre”) and after (“post”) your session. If you are a current client please ask your Elite Coach next session to show you our specific pre / post foam-rolling routines. If you are NOT a current client please feel free to call (805.494.4279) or email (info@elitefitnessplus.com) and we can set up a complimentary session to introduce, educate, demonstrate and instruct you how to safely foam roll.

 

 


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