Thursday, April 23, 2009

Feel Better In 5 Minutes

We're on a bit of a roll with the whole injury prevention theme, so here's the final piece of the puzzle for putting together an effective warm-up; self myofascial release through foam rolling.
Foam rolling is essentially a form of poor man's massage. It works via something called autogenic inhibition. This involves increasing the level of tension on a muscle until it perceives it as potentially injurious. As a protective mechanism the muscle will then relax. The end result is decreased levels of resting tension in the muscle and improved mobility. The video shows the techniques for the quads, add/abductors and lats but it can be done all over the body. Just find where you are tender and gently roll your body over the foam roller on that area. Spend about 30-60 seconds on each area on a regular basis to get the benefits. For best results buy your own foam roller and use it at home for few minutes every day, it's cheaper than a massage.
On training days, foam rolling would come before the specific warm-up (see the previous posts for examples). Don't wait till after your injured to start warming up properly folks!

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