Fancy Foam Rolling Guest Post by: Kody Simpson

It’s the ass crack of dawn and you roll out of bed expecting to be full of energy and vigor. Instead, you immediately feel the after effects of shamwow’s evil workout from yesterday (that nightmarish one that had squats, box jumps, and burpees galore). As you drag yourself through the morning routine, your legs are screaming their soreness and your back feels stiff as a board. You think about using that foam roller your cousin got you for XMAS a few years back that’s just been collecting dust in the corner, but every time you use it it seems like its only purpose is to cause pain and you’re not even sure how to use it in the first place. That’s where your friendly neighborhood bald torturer trainer friend comes in to save the day.

Beloved Torture Tool.
A foam roller is a wonderful tool that if used correctly can alleviate pain and increase a range of motion. The basic premise is that it works out muscle adhesions that can form in the natural response to training. During those torturous workouts, your muscles are put under stress and microscopic muscle damage occurs. Your body does it’s natural healing process and rebuilds the tissue, however, the healing process can result in scar tissue formation, muscle knots, and general pain if you’re not doing the proper steps to help your body’s magic.

One way to help is through targeted stretching and foam rolling. Shown are two basic pin and stretch techniques for the back and quads. To avoid getting too sciency, imagine your muscle as a string with knots. The foam roller basically works to undo these knots. A focused stretch after the foam rolling can help the body lengthen the muscle and restore range of motion.

“Muscle” before foam rolling and stretching. Adhesions can restrict a range of motion and cause soreness.

“Muscle” after foam rolling and stretching. Long and knot free to permit mobility and minimal pain!

Common Foam Rolling Techniques
For the quad, use slow and steady rolls until you find a very tender spot. Focus weight and pressure on that spot until you feel the pain decrease or it becomes less tender. You can pin the spot on the foam roller and work your heel towards and away from your butt to further release the adhesion. Depending on how to mean you’re feeling, a ball can be used for more precision. Follow up the foam rolling with a stretch such as the couch stretch and hold for around 30 seconds.

Quad Foam Rolling Video
Foam roll the quad 3-5 times slow and controlled. Find a tender spot, hold until tenderness subsides or work the muscle through a range of motion by oscillating the heel towards and away from your butt. Follow up with a stretch for around 30s.

Similar logic can be used when working the back. Hug your arms around your chest and do controlled rolls up and down your spine (pops and cracks are normal, if you get it right it’s like getting an adjustment). Find a tender spot and move your torso up and down like you’re doing a crunch to work that muscle through a range of motion. Once the tenderness subsides, move to another spot and repeat. Follow it up with a back stretch for around 30s for some extra goodness.

Back Foam Rolling Video
Foam roll the back 3-5 times slow and controlled. Find a tender spot, hold until tenderness subsides or work the muscle through a range of motion by moving the torso up and down.

TRX Stretch
Follow up with a stretch for around 30s. (go to 40s in the video)

Now next time when Shamwow puts you through the ringer, you’ll be ready for the beloved post workout pain with some new tools in your tool belt.

Thanks for reading,

Kody Simpson