You have been moving your body and seeing results? Love it! Although – perhaps you are a little more sore than you expected – and feel like you need a massage? Well – you probably do. However, massages can be expensive – so what’s a girl to do? Foam Roll!!!
I am certain that you have seen them at the gym – and maybe you just don’t know how to use it. Or, perhaps you have one at home, used it discovered it can hurt, and now it is hidden in a closet or under your bed. Well – I am here to urge you to start using it. It will massage out your muscles and tendons, break down the tight knots of fascia, loosen up soft tissue adhesions and scar tissue, and encourage fresh blood flow and circulation. English please? Foam rolling helps you recover faster from exercise so you can get back at it sooner! PERFECT!!!
Ready? Here are some ways for you to use them. Now – it might hurt a little. I know that my IT band (the band of tissue that runs along the outside of your leg) is ALWAYS tight – and when I foam roll it is tender. However, when I am diligent at foam rolling (meaning every day) it starts to loosen up and then everything else operates better. It is like anything – the more you do it the easier it gets.
Put the roller under a calf. Rest your other foot on the floor. Roll from the ankle to below the knee. Rotate the leg in, then out. Stack ankles to add pressure.
Iliotibial (IT) Band
Lie on your side with the roller near your hip, rest your other leg’s foot on the floor. Move along your outer thigh. Increase pressure by stacking your legs.
Sit on the roller and place one foot on the opposite knee. Lean into one buttock and roll forward and back, using your supporting leg to control the pressure.
Place the roller under your thighs. Roll from the knees to the buttocks. To increase the pressure, roll one leg at time, turning your leg in and out.
Lie on your stomach with a roller placed under the front of your thigh and slowly roll up and down from the bottom of your hip to the top of your knee.
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How to Pick Out a Foam Roller
I think that the most important thing about picking out a foam roller is the density. The firmer the roller the deeper the massage – and perhaps more painful if you are just starting out or are super tight. Here are three options:
Move your body, put good things in and ENJOY every day!