Being a Portland personal trainer and someone who’s learned through years of trial and error in my own fitness routine I can say that foam rolling works and is important! If you exercise regularly but still haven’t worked foam rolling into your routine you are not doing it right. Foam rolling is one of the most beneficial tools at any gym goer’s disposal. It is effective in increasing muscles range of motion, preventing muscle soreness and speeding up muscle recovery. It is not a mystery why foam rolling has become the most popular form of self-myofascial release.
What to do
- Get to know the 3 most important areas to roll. The quadriceps, IT band, and thoracic spine. Do not roll the lumbar spine (lower back).
- Roll 4-7 days a week spending at least two minutes on each targeted muscle.
- Roll before and especially after each workout.
- Roll at a slower pace. Speed is not the name of the game. Take your time and if you find a sore spot spend some time on it.
- Learn to roll with other pieces of equipment (lacrosse balls, tennis balls, hand roller).
- Corrects muscle imbalances
- Reduces muscle soreness and speeds up recovery
- Increases range of motion in muscles and in joints.
- Improves neuromuscular efficiency
- Reduces pain and trigger point sensitivity
- Reduces neuromuscular hypertonicity
One of the most common things I hear as a trainer is “I hate stretching” or “Foam rolling hurts, I don’t like it.”. That was my position on both foams rolling and stretching in my early years of working out. When I got to the gym I wanted to dive straight into the workout and skip all the boring stuff. My opinion changed over time as I accumulated injuries and my body began crying for it. I now know how important that stuff is. All the little things like rolling, stretching and corrective exercises are truly what keep us going. Without it, at this point, I might be in a wheelchair!
To learn more about me my personal training business you can visit my website at fitinmotionpersonaltraining.com. If you want to hear what other people have to say about me you can check out my latest reviews on my Google+ page or on my Yelp page.
Fit-InMotion Personal Training
Northeast Portland OR, 97212
(971) 285-0847 – firstname.lastname@example.org