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
Description coming soon!
WEBSITE
Max out your MEPS with this quick but effective 30 Minute HIIT Workout! Complete each set 4 times through, resting for 30 seconds between each set.
50 sec. jump squats / 10 sec. rest

50 sec. plank jacks / 10 sec. rest

50 sec. jumping jacks / 10 sec. rest

50 sec. high knees / 10 sec. rest

50 sec. pushups / 10 sec. rest

50 sec. frog jumps / 10 sec. rest

50 sec. commandos / 10 sec. rest

50 sec. skater hops / 10 sec. rest.

50 sec. triceps push up / 10 sec. rest

50 sec. burpee / 10 sec. rest

Finish up with a cardio burst. 10 sprints for 30 seconds in the yellow and red zone / 30 seconds rest.
We’re all too familiar with the feeling of a bloated tummy or uncomfortable rumblings that you cannot explain, but keeping your gut healthy is more crucial to your overall health than you may be aware of! Your gut is one of the central hubs of your body, and it serves several purposes. Such as:
- Your digestive system absorbs essential nutrients such as proteins, healthy fats, and proteins
- Keeps unwanted bacteria out of your system
- Produces vital neurotransmitters and hormones
- Eliminates toxins
An unhealthy gut can result in a lot more than potential weight problems- it can lead to arthritis, psoriasis, acne, or even migraines. So, what are the potential symptoms of an unhealthy gut, how do you fix it, and keep it healthy? Here are a few tips!
Signs of a Potentially Unhealthy Gut
You’re Having Trouble Losing Weight
Digestive issues can be one of the biggest roadblocks when it comes to losing weight because it causes your immune system to overreact. Your gut is responsible for keeping out harmful bacteria and other toxic substances, so if it’s failing due to poor health, your immune system will automatically be activated to fill that role.
When your immune system is overactive, it requires more glucose which your body should be able to extract from your fat cells. However, when your gut is unhealthy you have less metabolic flexibility, making extracting glucose from your fat cells nearly impossible. This leads to weight gain.
Other Signs
Since a lot of diseases originate in the gut, you can trace almost any abnormal signs back to it. Here are a few to keep an out for:
- Excess flatulence/gas
- Constipation/Diarrhea
- Bad breath
- Abdominal pain
- Skin problems
- Eczema
- Frequent colds
Basically, having an unhealthy gut can lead to a wide variety of health issues that no one wants to deal with. If you’re facing any of these symptoms, don’t panic! There are ways to fix it.
Restoring & Maintaining Gut Health
Restoring your gut health is fairly simple- here are a few practical options to help improve your overall gut health!
Avoid Toxins & Toxic Anti-nutrients
This will help you keep your intestinal lining from getting damaged. Toxic anti-nutrients can be found in certain grains, beans, peanuts, soy and vegetable oils. Be sure to check with your nutritionist on the best foods to avoid.
Toxins include cigarettes, alcohol, as well as exposure to toxins in the environment are both damaging to your gut and your liver. Control your alcohol intake, avoid both smoking and second-hand smoke as much as possible as well.
Avoid Sugar
Sugar is extremely hard on your digestive system. It accelerates the growth of harmful bacteria and fungi reducing the space for the good bacteria to live.
Lower your sugar intake as much as you can, particularly refined or processed sugar.
Probiotics
Probiotics are healthy bacteria that produces lactic acid and helps maintain healthy intestines. You can find probiotics in certain beverages, but you can also take probiotic supplements. Encapsulated pills are a better choice since they help the bacteria survive in the acidic environment of the stomach.
Fiber
Fiber, just like probiotics, promote healthy digestion as well as help clean your intestines clean. Fiber can be found in a variety of foods including whole grains, vegetables, and fruit that you can easily incorporate into your daily diet.
Lower Stress Levels
Keeping your stress down is important not just for your gut health but for your overall health. Make sure you’re getting enough sleep, exercise, keep your diet healthy, and have fun! Laughter is the best medicine, after all.
For a few tips on how to avoid sugar when pursuing a healthier tummy, check out our blog on Seven Strategies for Reducing Sugar!