Friday, August 23, 2013

Today's new stretch technique...FOAM ROLLERING

The foam roller, a large step past traditional stretching, is the perfect tool for lengthening and elongating muscles to limit soreness and tightness through increased blood flow and flexibility.  Its benefits are especially helpful for runners, who often suffer from tight and fatigued muscles.  Instead of simply lengthening the muscle, a foam roller massages muscles intensely, similar to a massage from a massage therapist, but foam rolling can be done daily without the heavy cost.  

ACB Personal Trainer Jessie Singleton says, "It is not a replacement for proper stretching, warming up or cooling down, but when used often and correctly, the foam roller can help runners avoid many sport-related injuries and greatly help release muscle tension in the days or weeks between regular massage appointments."

The iliotibial band, the band that runs on the outside of the leg from the hip to just below the knee, is one of the parts of the body most susceptible to injury in runners.  Roll the foam roller on the side of the leg, slowly back and forth toward the top of the leg, particularly on the quad, where it meets the IT band. This helps to increase blood flow and circulation, aiding healing and preventing injury.  The foam roller can be used on any part of the body, but be sure to avoid torn muscles.

There are several different types of foam rollers available from the original foam roller to Trigger Point Therapy to the Rumble Roller.  Each roller effectively stretches the muscle out in a similar manner, though the denser the roller or the deeper the ridges on the roller, the more intense the stretch will be.  The participants in Running Club use roller following almost all of the resistance training days and are challenged to use them on their own after individual workouts.  

You probably see a lot of people at the gym grimacing and groaning while using their roller, but the truth is, those people are just really challenging the muscle stretch and experiencing the feedback and it doesn't have to be that hard.  If you are unsure how to get started with a roller regimen, check with one your personal trainer to give you some direction.  Did you know that Trainer Julia Sandvall teaches a foam roller clinic?  Check with the ACB front desk for upcoming dates.
ACB's trainers getting together for some fascia-release time.