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Foam Rolling

quad-roll-outFoam Rolling Foam rolling aids in recovery through a process known as myofascial release and trigger point therapy. If you’ve ever prepared a piece of raw chicken meat, you notice than thin transparent layer over the muscle. This is called the myofascial. After hard efforts it has a tendency to stick to the muscle and create tightness. Proper foam rolling can help “release” this tension. Hard efforts can also create trigger points. Trigger points are basically knots along the length of muscles fibers. They typically occur in the middle 2/3 of the muscle, but can occur closer to the tendon attachment. These knots create tension in the muscle which cause pain in joints or other muscles that the affected muscles attach to. You can target these knots with a foam roller. You’ll know when you hit one when you feel severe pain. Stop rolling and just “marinate” that one spot until you feel the pain go 75% away, or you actually feel the knot release itself. Does this as often as you like to help relieve muscles tightness and accelerate recovery. If you can’t afford massage, this is the next best thing. O foam roller will only set you back by about $20. Alternatively, if you’re willing to spend a bit more, Trigger Point Therapy sells a kit that has different components to target specific muscle groups.  I have not used it, but have heard good things from people that have.

Resources:

http://www.performbetter.com/catalog/matriarch/MultiPiecePage.asp_Q_PageID_E_91_A_PageName_E_ArticleMyofacialRelease

http://www.runnersworld.com/article/0,7120,s6-241-285–11556-0,00.html

http://www.strengthcoach.com/public/1303.cfm

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