P.P.S. I know that P.S.'s don't normally go at the beginning, but just roll with it. It's has been a long day!
Just a quickie tonight. I wanted to compile some info on using a foam roller and foam rolling. If you are like me, you probably know that foam rolling is good for you, but you either don't take the time to do it or you aren't sure exactly how to do it properly and safely.
I foam rolled before and after my half marathon this past weekend and I really feel as though it helped with my recovery. My hips and leg muscles are not sore at all and I was pretty sure that I would be sore. I have my brother to thank for lending me his foam roller because I left mine in Toronto. Oopsie.
For those of you who are not familiar at all with the concept or benefits of foam rolling, get ready, get set because you are about to get a free education. You're welcome.
A foam roller is used to perform the "Poor Man's Massage" as my brother calls it. A foam roller is basically a pool noodle that is firmer, denser and larger in diameter. But it is so much more than just a pool noodle. Among other things, foam rolling will help you prevent injuries, de-stress and keep you flexible. I actually have a smaller version that I can pack in my suitcase and take with me on the road. I am guilty of not taking the time out of my workouts or even out of my day to stretch and foam roll or perform any "preventative maintenance" on my body. But I should, you should and we should. Wherever we are on our fitness journey, I know many of us are looking for ways improve our performance and decrease our recovery time.
I won't sit here and claim to be an expert on foam rolling, but I did spend a little bit of time tonight doing some research and chose 5 articles to include in this post. I tried to use a variety of different sources here so hopefully one of these articles connects with you.
1. Benefits of Foam Rolling via FitSugar
2. The Foam Roller Series via Eric Cressey Performance
3. Foam Roller Exercises via LiveStrong
4. How to use Foam Rollers via Shape Magazine
5. The (almost) Magical Foam Roller via Running Times
If you are looking to buy a foam roller you can check out 360 Conditioning in Canada. If you workout at a GoodLife Fitness and use a foam roller, it is most likely from 360 Conditioning. If you live elsewhere you can pretty much buy a foam roller anywhere, that you buy fitness equipment (or even at Walmart) but consider a few things before you make a purchase:
1. Do you need it for home or travel?
2. What is the reason you want a foam roller? i.e. Injury prevention, massage, core training etc
3. What is your budget?
Check out the following article to help you make an informed decision.
You can easily buy a foam roller, but if you don't don't let it collect dust in your closest or "home gym"... I put home gym in quotes because for many people a home gym is an oxy-moron. My point is, foam rolling is exactly the same any any other exercise, you get out of it what you put into it!
So I saved the best for last. This is pretty much the most handy-dandy info-graphic EVER. I love it so much. Have a peek! It's from the awesome gang over at Greatist and I have included it down the entire right side of this post but click HERE to check out the full sized version in all of its glory!
Hopefully this you found something in this post useful or helpful. Even if you have more questions now than before about foam rolling, I have done my job because I have make you THINK!
Now stop thinking and start rolling. Smiles.
Happy Rolling,
Me+