As you all know, training can take it’s toll on our muscles, leaving us feeling tight, sore and less mobile than we would like. In an ideal world, we’d all have a sports massage after each session but this isn’t time or cost effective for the majority of us!

Cue the foam roller. Often referred to as the poor man’s sports massage, foam rolling is actually one of handiest tools available to keep our muscles in good condition. They come in various sizes and densities depending on how much pressure the user wants to apply.

There are two methods of using a foam roller. The first is to simply apply pressure to any tender spots in the muscle and hold it there until the pain begins to fade away. This is similar to acupressure, or what certain therapists refer to as trigger point therapy.
The second method is more of a massage technique, with the user moving along the roller in long sweeps to condition the length of the muscle. The video below demonstrates the second technique, along with some mobility work for the back.

These techniques can be used before/after training if time permits, or whenever you get a chance at home. It’s great to do while relaxing and watching the TV in the evening!

Foam rollers can be picked up relatively cheaply now, but there are also other alternatives including the use of tennis/cricket balls, medicine balls or even a home-made roller made from PVC pipe and some insulating foam. Check the 2nd video for a cheap, long-lasting alternative!

If you’ve never taken the time to try out these techniques, give it a shot and i’m sure you’ll feel the benefits!

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