Foam rolling has received a lot of attention in fitness centers, movement therapy clinics, pilates and yoga studios, and for good reason. Using it helps to improve movement, allows cool-down from exercise, and decreases the likelihood for injury. However, there is a right way and a wrong way to use a foam roller. It helps to understand how it works in the first place.
Connective tissue known as fascia surrounds the muscle, protecting and connecting it to tendons and joints, allowing for injury free and fluid movement. Repetitive use and micro trauma (small injuries over time) cause damage to the fascia. In response, the body lays down more connective tissue in crisscross patterns over the injured area and in-between it and the working muscle. This is good from a repair standpoint but, not from a movement standpoint – because muscles may become tight, movement becomes restricted, and the body loses muscular balance and function as a result.
The first reaction by most trainers or even athletes is to stretch. Unfortunately, this does not address the connective tissue and can actually lead to further instability and the likelihood for injury. Massage can be a great option for working into the bound-up connective tissue but, it can be difficult and expensive to receive on a consistent basis. This is where the foam roller comes in
The trick is to avoid simply “pressing into” the affected area. Instead, work to not only press but, also provide cross-friction and movement to the area. Once completed, it’s important to get up and move the joint or muscle in order to increase blood flow to the area.
Each foam roller movement should include those 4 components:
1. Press on the affected area with foam roller.
2. Move the roller opposite of the muscle fibers.
3. Roll the roller along the length of the fiber.
4. Move the muscle/body part to increase muscle flow
Below are foam rolling techniques on areas commonly affected by restriction, bound up connective tissue, and pain or injury as a result:
TFL/IT band – foam rolling this area is a common need for runners looking to prevent knee or hip pain. Start at the top/side of the hip and work down toward the side of the knee joint. Avoid rolling too far forward or backward – stay centered onto the side of your thigh. Start with a small amount of pressure and place more bodyweight as tolerated. Roll it out 3-5 times and then walk or move around to increase blood flow.
Quadriceps – foam rolling this area is great for anyone seated at a desk most of the day, or those with weak abdominal muscles and tight low backs. The Quadriceps gets overused when the core and low back are weak. Because the quadriceps has 4 parts to the muscle, start to the outside of thigh (at the knee joint) and work up to the hip. Follow that with moving slightly inward, then working from the center, and finally toward the inside of the thigh (at the knee joint) and working upward. Start with a small amount of pressure and work up to more. Roll out each section of the quads 1 time.
Low Back – specifically QL (quadratus lumborum). Foam rolling for the low back is one of the easiest and painless ways to start foam rolling. Simply start with the roller at your seat (top part of the seat and the lowest part of the low back ideally), and walk your feet forward allowing the rolling to massage through the low back. You can also work up into the mid-back as well. Work the roller down to the starting position and repeat 2-3 times. Follow this foam rolling action up with a twist and a standing stretch for the low back to increase blood flow.
Achilles Tendon/Sartorius - foam rolling the ankle and calf area is perfect for athletes and anyone on their feet all day. This small but often neglected area is important as proper foot/ankle function provides a base to so many movement activities as well as core stability. Start with the Achilles tendon placed onto the foam roller. Cross the opposite foot over the top to apply pressure. Rock your ankle side to side and then forward and back along the roller. Follow this exercise up with standing and walking or jogging as a way to increase blood flow.
GUEST BLOGGER | Jodi Sussner, Director of Personal Training
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Do us a favor. The next time you get hungry, repeat this phrase: sugar is not my friend. Say it three times. Because it isn’t. It really isn’t. Sugar leads to weight gain, cavities, diabetes, all kinds of gruesome things. The trouble is it can be hard to avoid. It’s in that box of Krispy Kremes to be sure. But it also shows up in less obvious places, like instant oatmeal and fruit juice. It’s pesky that way. The good news is there are ways to identify it and eliminate it from your diet. It just takes a little knowledge and determination. Let us point you in the right direction.
- Be Wary of Packaging Promises. It’s the height of irony when a packaged food says it’s healthy when it isn’t, at least not completely. An example is instant oatmeal. You may see enticing words about fiber and heart health on the box and think this is a no-brainer. But read the ingredients and you’ll that flavored oatmeal is often loaded with sugar, about three teaspoons per packet. This is the case with many popular packaged foods. Read labels. That’s how you win.
- Indulge in Healthy Fats. The science is simple:high-sugar foods cause blood-sugar spikes. Follow this down the rabbit hole though and you get into a nasty cycle of cravings, spikes, and more sugar. Think about substitutions. One smart one is to go with healthy fats instead. Avocado on your morning toast or olive oil with your evening pasta. Such substitutions can make big differences in your sugar intake.
- Educate Yourself. Here’s where things can get tricky. There are 56 names for sugar and the food industry uses all of them. A company will often tinker with the product’s formula so sugar shows up further down on the ingredient list, often under a different name. But make no mistake: sugar is sugar. Look for it carefully. This goes for sugary beverages as well, including soda and fruit drinks.
- Consider Why You’re Eating Sugary Foods. This has less to do with what you’re eating than why you’re eating. Do you reach for sugary foods when you’re stressed out? When you’re sad? Can you identify an emotion behind your choices? That can be a key to breaking unhealthy patterns.
- Love Yourself More Than Sugar. You may find yourself wanting to binge on a pint of ice cream after having a rough day. But stop and think before you scoop. Do you end up feeling guilty and shameful after binging? If so, it’s not worth it. Replace the behavior with something healthier, such as a trip to the gym. You’ll feel better.
- Boost Your Serotonin. A hormonal imbalance may be contributing to sugar cravings. Stress and multitasking can deplete your serotonin levels. If you sense your mood is dipping and your food choices are unhealthy, check in with a Snap Fitness trainer. Aerobic exercise is a great way to get your serotonin back where it should be and we can help make that happen.
- Use Exercise As Your Reward. An exercise high is much better than a sugar high. Replace snacks with endorphins and you’ll be living your best life.
We know not every trip to the gym is going to produce a killer workout. Some days you just don’t have the best energy. We get it. But every trip to a Snap Fitness gym can be fun. The key is to have some friendly faces waiting for you. Not only will it be make your experience a blast, it will help you stay in shape. A recent study by the Society of Behavioral Medicine shows that training with a partner has the potential to double your exercise performance. The reasons are simple: gym friends hold you accountable, provide friendly competition, and boost your spirits. So get out there and be social! We’ll show you how to make those connections.
Initiate a Conversation. It can be as easy as something like, “Have you taken this class before?” Or ask someone about the magazine they’re carrying while in line for the water fountain. Something light and breezy.
I Feel Your Pain. Whether it’s commiserating with eye contact during a tough squat set or a smile during a difficult yoga hold, connecting during exercise is a great way to build rapport.
Debrief. After a good workout, try something like “Man, I needed that,” plus a few words that open up the conversation to your non-gym life. Maybe “I just got back from a vacation so I’m feeling out of shape,” or “I haven’t taken a yoga class since I was in college,” anything that opens the door for the other person to respond.
Ask Them To Hang Out. Follow up. Don’t be aggressive or annoying—some people aren’t looking to make friends at the gym. But a lot of people are in the same boat as you, and just need a little bit of nudging to inch themselves out of their comfort zone.
Be Consistent. Working out at the same time each day is a great way to become familiar with other people on the same schedule.
Smile. Smiling is an introvert’s best friend. Sometimes that’s all it takes to spark up a connection.
Talk to the Staff. At Snap Fitness we have referral programs and promotions that can help ease the process along. Check in with us next time you’re in. We’ll get you connected with some cool people.
