When it comes to taking care of our body it can seem a bit overwhelming. However, always remember a little can go a long way. So starting with little bits of consistency, that is better than nothing.
Taking care of our body is more than just movement, nutrition and a healthy, happy mindset. There are things we can do to improve our body’s recovery and tension.
We all know that stretching is an important part of cooling down after a workout – though many of us prefer to skip it (I’ve been guilty of this for sure), it so important that we do not.
This year I’ve kicked up my recovery a notch by adding in a bit of foam rolling. I’m currently focusing on 2x a week for now.
Why should we add foam rolling to our training/self care routines?
Though foam rolling and stretching may seem boring (and painful), there is a lot happening in our body that helps us move with ease and feel better.
Josh Truex is a Muscular/Structural Body Worker here in Las Vegas. He states, “You shorten the muscle each time you use it. Stretching and foam rolling releases tension and knots that build up. Cars regularly get oil changes. Race cars have crews that take care of them. If you are a high level athlete, competitor or pushing your body’s limits in anyway, then you need to perform maintenance and recovery as part of your training.”
What foam roller to use?
My research has said, the scary looking, the better. I say first start with one without spikes. Work your way up to that version. But no need to start with one that looks like a pool noddle. You definitely want pain. Josh says “Rolling is about the pleasure after the pain.”
Mine is by GoFit, off of Amazon. It’s got lots of breaks and texture to it but no spikes.
Who should be foam rolling?
Ideally, all of us. We are all doing stuff throughout our day. We all have tension in our body whether we are performing at an athletic level or not. Even if we’re sitting, we are tight in those hips and hamstrings, and I can guess neck and upper back.
How do we foam roll?
There is a lot of information out there on how to foam roll. You could get plenty of information on YouTube. I personally, resonate with Josh’s technique of holding the pressure on the pain.
He recommends, “Do a 30 second warm up of rolling back and forth to feel the tender areas. Then hold each spot with hard and continuous pressure.”
I know it will hurt, but I’ve felt the best release this way and my body is so happy afterwards.
What is happening to our muscle when we foam roll?
Josh explains;
“What you are doing is tricking the muscle into thinking there is too much weight on it. It stimulates what is called the Golgi tendon into relaxing the muscle. The pain will get worse and worse. This is normal as the muscle is preparing to release. Don’t give up right as it gets worse, or you will end up having to go back and finish it while it’s really sensitive.”
Josh recommends to hold each spot for 2-3 minutes while focusing on breathe. Deep, long breathes.
I’ve begun to really emphasize this practice with my clients, encouraging them to do it at night while they watch TV for 15 minutes. Remember a little bit of consistency will go a long way with this and your body will thank you… well, afterwards.
You can follow Josh on Instagram @musclewhispererjosh