Obstacle Mud Runner - issue 6

Foam Rolling 01732 452404 ForEliteAtheletes toFunRunners 31 In the words of Limp Bizkit “Keep rolling, rolling, rolling” Some so knobbly you’d expect them to have been previously used in some form of ancient torture chamber It makes a lovely feature stood in the corner of my bedroom… All the gear but no idea So I have one of these. I’ve NO idea how to use it or what it does but the guy in my gym said I should have one, so I have. It makes a lovely feature stood in the corner of my bedroom… Sound familiar? Here’s what it does. Foam rolling is a self myofascial release technique. Myofascial release is a form of therapy that helps contracted muscles relax by stretching them as you roll back and forth. Blood and lymphatic circulation is also improved in the process encouraging restoration of healthy tissue, setting aside the pain which you might experience whilst doing it, it’s a win win for your body. In a nutshell, it is self massage and is highly effective because you are in control, you know exactly where it hurts and what needs more attention. The technique is suitable for many parts of your body. Including your gastrocnemius (that’s your calf), latissimus dorsi, piriformis, adductors, quadriceps, hamstrings, hip flexors, thoracic spine and your TFL. (Tensor fasciae latae) that’s the muscle nearest your thigh. In fact, you can use it on almost any part of your body if you can get to it. What is it? A foam roller is typically around 30-90cm in length and around 15 in diameter. They come in various colours, shapes and sizes. Some smoother and some so knobbly you’d expect them to have been previously used in some form of ancient torture chamber. Trust me, if you’ve used a knobbly one on very tight muscles, you’ll understand what I mean. Those with very tight muscles or severe trigger points should start with a softer one. Those who are used to it can go harder but trial what works for you as if it’s too painful you just won’t use it. RACE : TRAINING How do I do it? You position the roller under whatever body part you wish to stretch out and simply roll back and forth. If you find a particularly tight or painful area, then maintain pressure on that trigger point for 30-60 seconds then roll out again. The more frequently you use it, the better maintained your muscles will be. The goal is to leave your body feeling as if there was nothing wrong in the first place. Send us your pictures, we wanna see your pain face… We recommend startfitness.co.uk for your roller as seen in our Top Picks section. AND there’s a cheeky discount!