REGENERATION

BY LACI WEEKS

GI ARTICLE

Regeneration and recovery are crucial for injury prevention and optimal performance. Foam rolling is a great and inexpensive way to perform soft tissue work on yourself, also known as “self - myofascial release.” Foam rolling helps keep your soft tissue healthy by removing adhesions or knots to return muscles to their original length. When foam rolling you want to use your body weight to apply pressure to the muscle rolling through “hot spots” or tender areas. Roll each desired body part about 15-30 times. When you come across a “hot spot” sit on it for about 10-15 seconds and then slowly roll it out. Foam rolling can be used before and after activity on all major muscle groups.

 

IT BAND

 

1. Start by placing your left side (hip) down on top of foam roller.

2. Place right leg over the top for support.

3. Slowly roll from top of hip to just above the knee.

REPEAT BOTH SIDES

 

GLUTE

 

1. Start by sitting on top of foam roller with hands behind you for support.

2. Place left ankle on right knee and shift your weight onto your left glute.

3. Slowly roll from top to bottom and side to side.

REPEAT BOTH SIDES

 

QUADRICEPS

 

1. Lie face down with foam roller under your quads (thighs), supporting yourself by resting forearms and elbows.

2. Roll the quads (thighs) back and forth from the hip to just above the knee.

REPEAT BOTH SIDES

 

CALF

 

1. Start by placing one calf on top of the foam roller with the opposite leg resting on top.

2. Place your hands behind you for support.

3. Roll the calf from below the back of knee to above the heel high to low and outside to inside (do not roll over Achilles tendon)

REPEAT BOTH SIDES