The best way to eliminate and prevent muscle knots is the foam roller. The foam roller is a firm foam log that is about six inches in diameter. Use the roller against the muscle knots with your own body weight to generate the direct pressure. Imagine that you are using a rolling pin to roll out lumps in bread dough.
Bottom line: The foam roller is an inexpensive, yet highly effective way to treat and prevent the most common exercise injuries, especially those seen in runners. Foam rollers can be purchased at sporting goods stores or ordered online for less than $20, and there are a number of rollers at Mettler Center for members to use. A few minutes a day can help keep you on the road for years to come.
Key Points for Specific Foam Roller Exercises
1. Roll back and forth across the painful or stiff area for 60 seconds.
2. Spend extra time directly over the knot or trigger point itself.
3. Roll the injured area two to three time a day. For prevention of injuries, two to three times a week is recommended.
4. Avoid rolling over bony areas.
5. Always stretch the area following foam rolling.
Check out this video from Active.com for 3 foam roller exercises that are particularly great for athletes:
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