Foam Rolling to Reduce Sore Muscles and Prevent Injury
One of the things I’ve learned from doing P90X2 is how important foam rolling can be to reduce sore muscles and keep you in top form to prevent injury. In P90X2 foam rolling is an important part of the warm up/stretch. Foam rolling is a form of self myofascial release. Myofascial release is a technique that involves using pressure to get rid of restrictions in your muscle tissue to relieve sore muscles and restore motion. Stretching is important, but it cannot fully stretch a muscle that is knotted up. Foam rolling can help reduce or eliminates the knots in the muscle allowing it to elongate like it was designed to do.
Foam rolling involves rolling slowly over a muscle group and finding the sore spot or “trigger point.” When you find that sore spot, stay there for 30-60 seconds. Then move on to the next painful area. You can change your body position to increase or decrease the pressure on each muscle. Work on all your muscle groups.
This can be done before or after a workout. It’s also a great way to start your day. If you are doing it after your workout, make sure you cool down first. You can view some sample foam rolling positions here. Foam rollers are inexpensive way to keep yourself healthy.
The images below will show you two of the different types of foam rollers. The black one is a basic foam roller. It is great for beginners. When you begin to use it you will find all sorts of tight and sore muscles that you didn’t even know were there. Using it regularly will help work out the tightness. The blue one is called a Rumble Roller. This is the roller featured in P90X2 and it is the one I am currently using. I have a love/hate relationship with it. It is more like getting a deep tissue massage as compared to a Swedish massage. If you have a foam roller, here is a great guide to show you how to use it: Foam Rolling Guide.