Using a Foam Roller for Self-massage
There’s a reason Tour de France cyclists head for the massage table after racing each day. Massage aids recovery by increasing circulation, increases joint flexibility, and relieves tension in overused muscles.
The Grid Foam Roller 13″ long and 5″ in diameter with a hollow center
Although few athletes have access to a massage therapist on a daily basis, anyone can easily integrate self-massage into their daily routines. With the advent of foam rollers (cylinders made of dense foam, 5-6 inches in diameter and a foot or more in length), athletes now have access to an essential tool for performing self-massage (a.k.a. “poor man’s massage”).
Spending a few minutes with a foam roller prior to workouts can be an integral part of the warm up. And later in the day, the foam roller can be used to target tender spots and knots (i.e. “trigger points”) in the muscles.
TO ROLL OUT THE IT BAND: Lie on one side with that leg extended. Cross the top leg over the bottom leg and place that foot on the floor. Use that foot to control the amount of body weight distributed to the bottom leg. Roll the bottom leg along the foam roller from the hip to the bottom of the thigh.
Similar to the work done by a massage therapist to break up adhesions in the muscle tissue, an athlete can apply varying amounts of body weight to the foam roller to work out the trigger points.
Keep a foam roller next to the desk during the workday, and use it during breaks to work out the tensions from sitting.
At Alp Fitness, we prefer the Grid foam roller from Trigger Point Performance Therapy. It’s firm. It’s durable. It’s built with targeted massage in mind. And it is easy to travel with, taking up little space in a suitcase when the hollow center is filled with clothes.
Purchase yours today. Once you discover the benefits of using the Trigger Point Grid, it will likely become a constant companion—at home, work and on the road.
