Ep. 4: Don't miss this simple tool you can use to get your body moving better in and out of the gym.
In this episode we bust out the foam roller and run through a few basic rolling patterns you can use for self myofacial release, or in other words giving yourself a massage without breaking the bank.
I like to take a ground up approach, start with the calves and work your way up, hamstrings, quads, then back. We'll hit the glutes and a few other target areas in another episode.
Aim to spend 30s to a minute on each segment which should give you enough time to roll up and down the full length of the muscle 4 or 5 times. Note that particularly in our legs you want to make sure you're getting across the full belly of the muscle. So rotate your leg inwards and outwards as you roll along (toes in and toes out) so you can get to the medial and lateral (inner and outer) portions of the calves, quads and hamatrings as well.
You don't have to spend all day on on the roller either. It's been shown that you actually have diminishing returns after about 30 minutes. So get it in and get on with the rest of your workout.
Another cool thing about foam rolling is unlike traditional static stretching it also has a priming affect so it can be beneficial to do before you train, workout, hit the golf course, ski hill, you name it, to get your muscles ready to go.
Don't know where to get a foam roller, even @winners
carries them now, and won't run you much more then about 20-30$. They come in lots of different shapes and sizes some with knobs and points, bit remember keep it simple. Gnarlier looking rollers don't mean they do a better job. One of my favourites is the travel roller from @tp_therapy
it's got a sturdy hollow design, so you can pack your gym clothes inside it, and chuck it in your bag without taking up to much room.
Now get out there and get moving! 🎥@gabriel.kava