Foam Rolling

One of the most important pieces of equipment everyone should own is a Foam Roller. In fact my quest is to put a foam roller in every living room. I know, not much of a quest, but it's really a great and easy to use piece of equipment (and cheap too!) Foam rollers are used for self massage. The benefits of using a foam roller include (but not limited to) correct muscle imbalances, increase joint range of motion, and relieve muscle soreness and joint stress. The roller can be used on any part of the body. My typical rolling regimen is as follows:

• Calves (very painful for me)
  
• Hamstrings
• IT bands (very painful for most people)
  
• Glutes
• Upper back (hands behind head then arms crossed in front of body)
  

I do this prior to training as part of my warm up then post workout as well. It only takes 3 - 5 minutes. It's also a great way to recover from a long car ride. If you spend your days working at a desk take a few five minute blocks and hop on a roller to improve your posture. Seriously, if I am sitting at a desk or in the car for a while all I have to do is roll my upper back and my posture immediately feels correct again. Here's the thing, DO NOT avoid the painful spots! In fact that is where you want to spend more time. I spend most of my time on my calves (stupid calves.) Most people need to spend their time on their IT bands (outside of thigh running from hip to knee.) If you are a runner a foam roller will be your best friend. You can name it and everything. I think Pedro would be a good name. Anyway, here is a great article with many photos showing how to roll most of your body.

Mike