Roll it up

Libby "loves" the foam roller

Back in the early days of CFSB, there was one foam roller and nobody used it. I began to develop a little bit of knee pain and constantly had muscle soreness. After doing some research, I found that foam rolling was supposed to help alleviate these problems. I eagerly showed up to the gym to try out my new discovery. Out of all the research I read on foam rolling, none of it said it was supposed to feel like a Hades was trying to give me a Charlie horse. It hurt…bad.

What is fascia?

Foam rolling and using the lacrosse ball is a form of self-myofascial release. Without getting to much into the science of it, the fascia is the soft tissue component of your connective tissue. That connective tissue supports and protects most of the components of the human body. Think of your muscles wrapped in and connected to one another by this tissue. This soft tissue can start to harden and start to become inflexible. Think of beef jerky versus filet mignon. Overuse and inactivity can cause this tissue to harden and form scar tissue.

Jen working her abs while rolling her booty trigger point.

Why does it hurt?

When we exercise, we create tiny tears in our muscles and fascia. On our recovery days, our bodies begin to repair those muscle tears, but in doing so builds up junk in the form of knots caused by use to the muscle. Inactivity can also cause these knots to form because the fascia and muscle begin to tighten if not used. All this junk is generally scar tissue which can lead to muscle imbalances, inflexibility, muscle soreness and instability. The foam roller acts as a meat tenderizer by breaking up all the scar tissue thus making the fascia and muscle flexible and pliable again.

How do I fix it?

Foam rolling and using the lacrosse ball is the most effective (and cheapest) way to fix all that junk. Yes it hurts, but only for a little bit. Roll around for a little bit until you find a hot spot (AKA a trigger point), when you find that spot apply some pressure. Slowly roll in all directions and then come back to that spot  until the pain has been reduced by about 75%.

We had to trick Lisa to foam roll by rubbing peanut butter on it.

Why put myself through all the pain?

We are all constantly living with a little bit of muscle soreness. The foam roller is like a poor man’s massage. It also helps keep the muscles pliable so you can get full range of motion in your joints and muscular system. It will cut down on pain in your knees, back, shoulders and ankles. It will also help elongate (I love that word) your muscles. Overall, foam rolling every day will improve the overall quality of your muscle tissue.

WOD 5/20/2010

“Bear Complex”

5 Rounds, 7 sets of the following sequence:

Power Clean
Front Squat
Push Press
Back Squat
Push Press

Rest between rounds as needed.
Notes:  The Power clean must be seperate from the front squat.  No resting on the ground during rounds, not even to re-grip.  You want to be at max load by round 4 or 5.