Videos on how to use a Foam Roller

Here are some great videos on using a foam roller from one of my favorite sites - Runner's World
There are endless possibilities of stretches and massages you can do on a foam roller, feel free to google more videos and get creative.

IT BAND


The QUADS


The Calves

Trigger Point GRID Review

TriggerPoint GRID - Revolutionary Foam Roller - Black

My New toy, and its AWESOME!!!

My old foam roller was due to be replaced. I initially was going to purchase a high density roller, but figured might as well put in the extra $10 and get one that will last longer.

The Product -

Initially I thought the core was steel, but its actually just a very hard plastic core, (meaning if you really wanted to break it by running it over with a car, you could), but don't fret, its built to hold up to 500 lbs.

Its a great size, and easy to carry around. With the longer rollers, the length gets cumbersome. With this, it is the perfect size to target specific parts.

its covered by a thick hard foam, so its more comfortable than I thought it was going to be. The foam is pretty sturdy and shouldn't get bent out of shape easily. But if you did want to destroy the foam, you could stab it with a pen and puncture it, or roll over some sharp gravel. so unless you really want to destroy it, just roll on a regular carpet, floor or yoga mat and it'll stay in good shape.

I don't know why I'm focusing so much on how to destroy it, LoL,

Pains and Aches

After a good workout, the next few days can leave you felling achy and tender. 

Common Scenario - we do a 100 lb lift, or a 20 mile run, then the next day, we can barely hold a pencil or walk up some stairs, (then the person in the elevator thinks, "what a lazy ass for taking the elevator to the 2nd floor!") 

What Happens? 

Usually around 24-48 hours, we experience a soreness called - Delayed Onset Muscle Soreness, or DOMS.

This is because we get tiny tears in our muscles when we have an intense workout, and the muscle is trying to repair itself. It sounds awful, but its actually a good thing. When our muscles repair themselves, new and stronger muscles are grown = a better, stronger body. 

Now the Burning sensation you get in your muscles During your workout is due to acid buildup. There are many different types of acid that gets sent to the muscle, but Lactic acid buildup is the one people mostly talk about. 

I don't like to get to "chemically definitive" about how things work because I feel the topics themselves are overwhelming enough, so in a nutshell, 

When we work a certain muscle, the body has to send 'Extra' nutrients to power that muscle being used. However when we're done, the body has trouble "flushing" out all the nutrients it has just sent to that muscle. Just like a traffic on a freeway, which will take some time for it to be back it its regular levels. 

Now the last 2 sentences are still debatable. Some believe what I had just written (which I believe) others believe that once you stop working out Lactic levels return to normal right away. 

But either way here is my favorite ways to recovery from a hard workout.

Read post - Some like it Salty

Some Like it Salty

 My favorite methods for recovery. 

The Cool Down
              If you've just finished a hard workout, never skip on the cool down, give yourself a really good 15-20 min stretch session. Stretch and Hold for 10 counts and repeat. Don't bounce because that does Nothing for you. A mini yoga session is a great way to cool down as well. You want to stretch and hold because that will help Flush out all the Lactic acid build up. You're signalling to your body that you're done working out and it doesn't need to "recruit" extra nutrients certain muscles anymore. 


*Note - Drink a protein shake or get some food and liquids in you. Protein will give the body what it needs to repair the muscles. My favorite is by Optimum Health Nutrition - Pro Complete 40  - don't be confused with Optimum Nutrition. (they are different)


The Epsom Salt Bath
            Epsom Salt is a great way to detox your body. It draws out all the toxins you have, alleviating your body of any extra lactic acid buildup. I like taking the bath because HEAT promotes circulation, so you get 2 birds with 1 stone. (if you have health or heart issues - consult your doctor)


*Note - Important!! have a 20 oz - 1 liter bottle of water (or Sport drink), (I usually like ice cold water) with you when you're taking your bath - otherwise, you might faint, and I don't want anyone to drown.


1- Hot water bath, make it hotter than you normally would have a bath, but not too hot where you burn yourself, (add oils, bath bubbles, whatever you like)
2 - Add Epsom salts -  around 2 cups in a bath, more if you have a larger tub.
3 - Soak for 20 mins, prep some music or tv to pass the time. You might be feeling light headed after about 5 - 10 mins. DRINK WATER. You will be sweating a lot. All the toxins are being drawn out of your body. Drink periodically every few minutes, so you don't have a belly full of water, and your body has fresh water to sweat out. 
4 - After the soak, dry off, while your body is still pretty warm, do a nice 10-15 min stretch, or mini yoga session. 
5 - the next day you shouldn't feel as sore as you normally would if you didn't do the bath. 


This bath helps me recover in half the time. I'm usually feeling great the next day.