How Do I Use a Foam Roller?

Tips for Using a Foam Roller

  • Always check with your doctor before using a foam roller for myofascial release

  • Perform foam roller sessions when your muscles are warm or after a workout.

  • Position the roller under the soft tissue area you want to release or loosen.

  • Gently roll your body weight back and forth across the roller while targeting the affected muscle.

  • Move slowly and work from the center of the body out toward your extremities.

  • If you find a particularly painful area (trigger point), hold that position until the area softens.

  • Focus on areas that are tight or have reduced range of motion.

  • Roll over each area a few times until you feel it relax. Expect some discomfort. It may feel very tender or bruised at first.

  • Stay on soft tissue and avoid rolling directly over bone or joints.

  • Keep your first few foam roller sessions short. About 15 minutes is all you need.

  • Rest a day between sessions when you start.

  • Drink plenty of water after a session, just as you would after a sports massage.

  • After a few weeks you can increase your session time and frequency if you choose.

  • Do not use a foam roller without your physician’s approval if you have any heart illness or chronic pain condition.

More About Techniques With the Foam Roller

  •  

  •  

  • Find a tender spot on the area you are working and keep the roller on this spot. Wait for discomfort to diminish by 50-75%. This could take some time and be uncomfortable.

  • When this area is no longer sensitive then begin to see if there are other sensitive areas and repeat.

  • When this area is free of pain and can be rolled over, then continue rolling regularly to keep the area relaxed.

  • Use the roller as warm up prior to activity and also for warm down after exercise

  • There is some freedom for experimentation and “feel” when using the rollers. See what works best for you and manipulate the roller to the correct position.

Maintaining Your Foam Roller

Due to how foam rollers are manufactured, all foam products will have some surface imperfections. Imperfections such as surface bubbles, dimensional tolerance and differences in color are normal. These imperfections will not affect the performance of the foam roller and other foam products.

Normal use will cause indentations or pressure points. Pressure points may slowly re-cover, however, continuous pressure lasting several hours should be avoided. Do not store objects on top of foam items. Foam performs best if stored flat, away from sunlight and within temperature ranges between 75°F – 125°F.

 Cleaning:    

Use a mild soap and water mixture or Isopropyl Rubbing alcohol.  DO NOT use bleach solutions, oils or other chemicals as they can cause softening, discoloration and distortion of shape.

CK SPORTS carries all types of foam rollers; full, half size and even the new GRID.  Stop in and let us set you up with the best foam roller for your sport. 

Advertisements

What’s the Hype about Sports Massages?

So, when you decide to go and get a massage to either prep for an upcoming race or recover from a long training event are you selective on who you go see, when you go and what to expect?   

Tim Hines 
Local Massage Therapist, Tim Hines, with Elite Performance Chiropractic located in McKinney, provides us with everything you would want to know about massages. 
 
Massage therapy has a world of benefits for bikers and runners.  Athletic performance, while healthy, also puts stress on the body — particularly when you push yourself to achieve that next goal.  Living takes its toll, and we must take care of our bodies or they will let us know about it.  We need food, sleep, and exercise to maintain ourselves.  Massage therapy, as well, plays an important part in helping the athlete continue to perform at a peak level.

 
Running and biking puts the muscles under stress.  This is good — it’s how the muscles grow and develop — but it also has a down-side.  The stress can create little injuries in the muscles, ligaments, and tendons, that if not attended to, leads to a build-up of scar tissue.  That scar tissue can form into web-like bundles we call adhesion.  This is that gristly stuff you sometimes feel when you are palpating a tender area, and the hard knots that ache in your shoulder tops and other places.  Adhesion limits the function of the muscle — decreasing performance and increasing the chance of new and greater injury.
 
Left unchecked it will cause imbalances in the body that start to spread problems from one part to the next — making you run or peddle harder with one leg than the other, for example.  That in turn may cause your hips to start twisting, creating instability in the low back.  The calves of runners can become extremely restricted — leading to problems like plantar-fasciitis or shin-splints.  Adhesion often forms in the upper back of bikers, because they spend so much time hunched over their handle bars.  From there, problems can spread to the neck and arms. Nerves can even became impinged, causing numbness and tingling in the hands.
 
Fortunately we’ve developed a solution over the years that we call massage therapy.  The goal of sports massage is to remove these adhesions — eliminating the painful restrictions and returning the body to proper and balanced function.  A good massage not only unties the knots in the muscles, but it also helps clean out the soft tissue, pushing away lactic acid and toxins and bringing in fresh blood flow, needed for muscle healing and recovery.
 
Athletes report that massage helps reduce the recovery phase their bodies go through, and enhances their build-up phase.  That simply means that the amount of time you feel sore and wiped-out following a performance is lessened.  And your muscles are able to adapt to new demands and grow stronger more effectively because they are free of restriction, and your body is in better balance.
The body does the best it can to deal with the stresses we it put under, but it can always use a helping hand.  Therapeutic massage, especially when combined with chiropractic care, is a natural and healthy way to take care of yourself, and get the most out of your athletic performance.
 
 
Tim is a Massage Therapist for Elite Performance Chiropractic in McKinney, Tx.  www.epcmckinney.com
Tim’s credentials include; LMT, Sports & Therapeutic Massage, ART Full Body Certified, Long Nerve Track Entrapment Certified, Lymphatic Drainage Therapy.  CK SPORTS and Elite Chiropractic partner together in various events.  Every Friday, Rich Miller, owner of Elite Performance offers his services at CK SPORTS from Noon to 1:30pm for local residents who would like a 15 minute analysis of any injury or ache they may have.  Call and schedule your 15 minute session now at 214-383-0088.

How Compressed are You??

Cold Winters or Hot Summers, CK SPORTS, a full service triathlon store located in the north Dallas area, is always getting questions on compression. So, what’s the big deal? Is compression what it is cracked up to be? Does compression really help athletic performance and improve recovery? Should I wear it before I exercise, while I am exercising or after I exercise?

First, yes, compression works. Today, you see your novice athlete to elite athletes wearing the compression tights, arm sleeves, socks and more. “The average Joe now says ‘Hey I’m working out and I’m spending my time, if I can feel a little bit better, why wouldn’t I?'” said Gregg Hemphill, VP of Marketing for SKINSAmerica. “This will help them get through that initial soreness stage as they’re trying to get themselves back into shape. They’re going to be a little less sore and feel a little fresher the next day and want to get back in the gym,” said Hemphill. Compression gear is designed to increase blood flow, which flushes out lactic acid and gets more oxygen and nutrients back to muscles.

The end result is speedy recovery time. “We call it ‘Venus return:’ increasing the blood flow back to the heart so you can get fresh clean oxygen in the blood back to those muscles faster, keep those muscles firing and performing much more efficiently than they normally would,” said Johnny West, sales director for 2XU’s compression line. Also, muscles normally vibrate during exercise, but compression wear keeps them contained which helps in turn to reduce injury. “Our muscles in general are designed to fire up and down. As soon as we start doing any sort of activity, they’ll start sliding side to side, so now that muscle is much less efficient,” said West.

CK SPORTS is a triathlon store that can help you with compression gear. We carry various brands including 2XU, SKINS, CEP, ZOOT and Vital Socks. Stop by and let us help you with your questions.

Come out and see us at CK SPORTS today at our tri store located at8880 State Highway121,McKinney,Texas75070. Located at the corner ofCuster Roadand 121 in the Target shopping center.

Phone: 214-383-0088

Website: http://www.cksports.com