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Fitness Tip of
the Month:
Foam Roller Recovery
Though the list of exercise benefits grows daily, most of us
tend to overlook the damage that it may be doing to our bodies. The
stress caused by any physical exertion ranging from running to
weight training can lead to injury well before you reach your
fitness goals, taking you from your beloved gym to a rehab clinic
before you can say “recovery.” It’s great that
our bodies are designed to perform the activities which we enjoy,
but recuperation is the only way it can safely and effectively
respond to any activity. Recovery is the only way to
increase longevity and get the full benefits of your rigorous
routines.
Over-exerting muscles causes soft connective muscle
tissue (superficial fascia) to lock up and tighten as it creates
trigger points and knots just below the skin. Though superficial
fascia adhesions may be negligible during exercise, they can
restrict muscle movement and cause soreness (maybe you got a good
workout, but the soreness could also be your connective tissue
screaming for some help!), as well as limit flexibility. Without
the range of motion to exercise properly, your workouts are likely
to plateau, your muscles may become imbalanced depending on what
ranges you can and can no longer perform, and you can significantly
increase your chances of injury.
With proper recovery, however, you can relieve your
muscles, joints, and soft tissue of unnecessary tension. Foam
rolling is a great way to allow myofascial release and relaxation
for the connective tissue that runs throughout your body. Foam
rolling does this by using pressure to break up tense areas and
trigger points of pain, while returning the connective tissue to
its natural, soft state. Any knots or scar tissue created from
working out can be broken up and your muscle tissue will be ready
for another day. Foam rolling can also increase joint mobility as
well as energy levels by allowing blood to circulate
properly.
Take time before, after, or even during your workout for
recovery with a foam roller.
The following techniques are just a few that are designed to
target common areas of superficial fascia tension:
Iliotibial band:
Quadriceps:
Latissimus dorsi:
Pectoralis major, pectoralis minor, anterior deltoid: