At ClarkFloyd CrossFit we follow every general warmup with myofascial release (comprised primarily of foam rolling). MFR can often be the key to rehabing a mild injury, relieving soreness, and prepping soft connective tissue for exercise. Below is an article I wrote for Southern Indiana Fitness Source, and has a general structure for using MFR as a source of rehab and exercise prep. -Coach
Sore No More
We’ve all seen foam rollers stashed somewhere in our gym. You know, those long blue or grey foam cylinders that sit in the corner and collect dust. It’s a shame that rollers have been cast away to corners to go unused because these tools may be the missing link to your recovery.
Foam rolling is a form of myofascial release. It’s been used in professional and Olympic-level sports for years, but has more recently made its way to fitness enthusiasts. Not to get too geeked-out in defining “myofascial release,” but it is essentially a form of self-massage. By rolling over muscles you’re increasing blood flow, releasing toxins, and helping return inflamed (sore) tissue back to its original healthy state. Foam rolling is a great way to prep your muscles and connective tissues for exercise, as well as great method to relieve soreness.
The next time you’re in the gym, dust the cobwebs off the foam roller and complete the following:
After hitting a light warmup to get the blood flowing (e.g. running, rowing, jump rope, etc), complete 10-20 passes over each major muscle group prior to exercise.
- Lower back
- Upper back
Rehabbing an Injury or Trigger Point
Super sore from yesterday’s leg workout or have a nagging injury? Locate the area of soreness or injury and spend 1-2 minutes rolling this area. Try back-and-forth and side-to-side rolls as well as simply resting on the trigger point for 15-30 seconds.