Tips for Foam Rolling

It's a great time to start a new self-care routine. As trainers or therapists, we are constantly using our bodies. It's important that we take good care of our bodies including getting regular massage treatments, working out and now "foam rolling" too.

Here are some tips for you to consider:
. Always check with your doctor before using a foam roller for myofascial release.
. Perform foam roller sessions when your muscles are warm or after a workout.
. Position the roller under the soft tissue area you want to release or loosen.
. Gently roll your body weight back and forth across the roller while targeting the affected muscle.
. Move slowly and work from the center of the body out toward your extremities.
. If you find a particularly painful area (trigger point), hold that position until the area softens.
. Focus on areas that are tight or have reduced range of motion.
. Roll over each area a few times until you feel it relax. Expect some discomfort. It may feel very tender or bruised at first.
. Stay on soft tissue and avoid rolling directly over bone or joints.
. Keep your first few foam roller sessions short. About 15 minutes is all you need.
. Rest a day between sessions when you start.
. Drink plenty of water after a session, just as you would after a sports massage.
. After a few weeks you can increase your session time and frequency if you choose.

Do not use a foam roller without your physician's approval if your have any heart or vascular illness or a chronic pain condition. I know that I love it and my body is responding well to this new treatment.

Learn more about strength training at my Stability Ball Training workshops accredited for Massage Therapists and Personal Trainers across Canada http://www.gaiaadventures.com/bodyball.html

Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures, Kinesiologist, Workshops
www.gaiaadventures.com

Stability Ball Workshop (basic 2 day) Calgary March 23, 24, Advanced Body Ball Workshop Calgary March 25, MTAA approved.
Foam Rolling Workshop (1 day) Vancouver Feb 25, Advanced Body Ball Workshop Vancouver (1 day) Feb 26. CECs