Foam Rolling Advantages

•    Address Muscle Imbalance
•    Increase Joint Range of Motion
•    Decrease Muscle Tenderness
•    Maintain Normal Muscle Length

One of the most important reasons for a regular foam-rolling routine is to prevent common exercise-related injuries. Many runners, for example, become painfully well acquainted with their IT band if they don't take care to massage the band of tissue. IT band syndrome and other similar flare-ups can be caused by too-tight muscles. Foam rolling every day ensures you are massaging away lactic acid buildup in your muscles. I actually do foam rolling preworkout, and a full 7 minute session after training. Different trainers have various methods, but this works well with me. I additionally take roughly 30-60 seconds per group of muscles when I am performing a complete foam roll session.

Listen to YOUR Body!

Your body is a temple. When you do not treat your body right, it lets you know. You must learn to listen to your body's needs.  In other words, if your body tells you that the exercise you are doing is too much, it will hurt! Think about it. People bring a kind of pride to pushing through the pain (and not just in crossfit). People go into work sick as dogs. They knowingly ignore with the clear physiological effects of chronic stress. They eat a diet for much or all of their lifetime that leaves them sluggish and overweight. It’s only when serious illness hits that we sit up and take notice.

The RumbleRoller

The RumbleRoller Manipulates Soft Tissue - Like a Massage Therapist!
I think everyone should own one of these. The trigger point roller only compresses the muscle, the rumble roller digs into the muscle.

The surface of the RumbleRoller contains specially designed bumps that are firm, but flexible, much like the thumbs of a massage therapist.

As you roll over the top of the RumbleRoller, the bumps continuously knead the contours of your body, gently stretching soft tissue (muscle and fascia) in multiple directions. This action erodes trigger points, helps restore flexibility, and brings quick relief to common types of muscular pain. By design, the RumbleRoller's bumps are firmer than muscle tissue, but much softer than bone, so they deflect out of the way if they contact your spine or other bony protrusions.

Through simple techniques, you can control the amount of pressure the bumps apply to your body. The bumps are closely spaced to one another (< 2" apart), so several of them simultaneously contact your body during most exercises. However, with a slight shift of your body, you can reduce your area of contact with the RumbleRoller, which increases pressure and provides deeper, more penetrating relief.

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