Let's roll

Roll, roll what? Foam roll of course!

These super sized pool noodle looking thingies are evil and wonderful at the same time, and have been my saving grace since discovering my IT band syndrome. You first experience with a foam roller is sure to be a memorable one. (Love to hear your story in the comments below)

Foam rollers are a tool for lengthening the muscle and releasing adhesions. Adhesions can be scar tissue, tight spots from a bruise or an area where soft tissues "stick" to surrounding structures. All of these shorten the muscles length keeping you from your best performance. Using your foam roller can restore the muscle to it's full length, or at least close. You'll be surprised how many adhesions you have in any given muscle.

http://sportsmedicine.about.com/od/flexibilityandstretching/ss/FoamRoller.htm

Soooo let's roll! You can find a foam roller at Target, a local running store or on Amazon. I find the shorter ones are easier to store and do the trick. The darker the roller, the more dense the material so when in doubt start lighter in color.

The image above shows a great way to stretch the area from the base of the leg down to the ankle. Roll slowly from one end of the leg to the other, stopping at any tight spots, breathing and allowing the adhesion to release then come right back up. Repeat the process along the quads, hamstrings and calves.

When? Ideally you'd foam roller before a workout to lengthen the muscle, then again afterwards to stretch them out again. Most moms are lucky to get the workout done in the first place, so do what you can. I often find myself rolling while a tv show is on or while my kids are playing. Whatever works, get it done.

If you're a visual learner check out this Youtube  video for a couple others to try.

Happy Rolling. And as always, keep movin' mama!