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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: