Inspirational Monday #135

tumblr_nq21sh7GxQ1r6bchgo1_1280 tumblr_nqfi0amAe41rbcoafo1_540 tumblr_npfp2iYj5F1u8038co1_540 tumblr_npe6c7S8hN1rbyx2yo1_540 tumblr_npb9x82mU91s4h6djo1_540 tumblr_nqf6bglcsM1s4e93ro1_540

tumblr_nok78woCpw1ray36so1_1280 tumblr_np466oRp4O1tilve9o1_540 tumblr_nl66i2ujwZ1txw95po2_500 tumblr_nm600ijDLe1sqqh31o1_540 tumblr_nl9q8pAJmB1qg1a3so1_1280 tumblr_nd8wt1ly1d1r0xuv0o1_540 tumblr_nkal3rV6Bd1s2kcjco1_540 tumblr_npnrysQG2D1rc9mw1o1_500Source: Tumblr

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Smiles,
Maia.

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Inspirational Monday #134

tumblr_nouwkmL8nJ1qja86eo1_540 tumblr_np9mnwWqT41s42lk0o1_540 tumblr_nq22daoUk11r98nzso1_540 tumblr_nec0deL8jP1sgyt8wo1_500 tumblr_nore9gKn0h1rc9mw1o1_540 tumblr_niblmfzH811rbnzojo1_540 tumblr_nmt60v7JeZ1stykp6o1_540

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Source: Tumblr

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Smiles,
Maia.

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Inspirational Monday #133

tumblr_nnk2v2GHsZ1tp5v8ho1_540tumblr_npdperF9ur1rybjmio1_540  tumblr_nouoevDZHZ1sko8pzo1_500 tumblr_npir41JRco1ray36so1_540 tumblr_nogfg51iWS1stykp6o1_540 tumblr_npyh1qdmn51s9z4j6o1_500 tumblr_noayijUckm1rphqceo1_540 tumblr_nlxcgv6eZJ1tpl1ngo1_1280 tumblr_nmg6ccjSyZ1rv7sewo1_540 tumblr_nlwypl9JoM1r6bchgo1_540 tumblr_njxjhwMnR21rxj9d0o1_540 tumblr_n242bbFtep1qdcs60o1_540 tumblr_njbibxqTxi1ts65cbo1_540 tumblr_n5f2jxa8Dn1r4t2mto1_540 tumblr_myd8c11wT41sz59s2o1_540Source: Tumblr

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Smiles,
Maia.

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Inspirational Monday #132

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Smiles,
Maia.

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Inspirational Monday #131

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Smiles,
Maia.

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Inspirational Monday #130

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Smiles,
Maia.

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Having pains or an injury? Try foam rolling!

For the last couple of weeks, I’ve had some pains in my right leg. Even though I have been stretching a lot and cut back on my running, it’s still there. But then I thought about trying a foam roller. I haven’t tried it before but I knew that it was good for preventing injuries and such. Kind of like a massage, but a more painful one.
Anyway, I gave it a try and, even though it hurt like hell, eventually I could feel that it actually helped. Anyhow, it seems that not enough people know about foam rolling and how to use it, so I figured I would do a post so more people can know about this great tool!

What is a foam roller?
A foam roller is a cylindrical piece of extruded hard-celled foam. It’s kind of like a swimming pool noodle but a little harder and larger in diameter. They range from one foot to three feet in length. One length isn’t better than the other, it comes down to personal preference.

Why should you use a foam roller?
As mentioned before, a foam roller is great to prevent injuries and helps relieve pain.
It helps to relieve tension in places that normal stretching cannot. With a foam roller, you are able to reach deeper into a muscle group, down to the myofascia. A foam roller also breaks up trigger points. When stimulated, blood flow increases to that area of a muscle, which allows nutrients to be brought in to help rebuild that muscle and make it stronger (provided all the important nutrients to rebuild muscle are present in the blood). It also allows for one to stimulate ligaments and tendons. Both have limited blood flow to them to begin with (which explains why injuries such as ACL tears need a long rehab period), so stimulation via foam rolling to ligaments and tendons can help them become stronger and more stable.

When using a foam roller you won’t be as sore the next day and in time you’ll be more flexible when you combine foam rolling with stretching, as opposed to only stretching.

How do you use a foam roller?
Use a foam roller over tender areas which will decrease muscle density and over-activity of the muscle. There is no universal agreement on when to roll, how often, or how long, but generally techniques can be used both before and after a workout. Foam rolling prior to working out helps decrease muscle density. Foam rolling after a workout helps muscle recover from strenuous activity and helps the muscles to relax.
I use my foam roller after my 5-10 min. warm up and after my workout is done.

foam rolling - runners worldThe exercises that I normally do are the 4 exercises shown in the picture. You can also target other parts of your body like the upper back area, hips etc.

When you foam roll and find a particularly painful area (trigger point), hold that position until the area softens.

Things to remember when foam rolling:
Breathe. Breathing feeds your tissues oxygen which help release excess tension and stress.

Keeping a good posture. Don’t hunch when foam rolling. Bad posture creates more tension and stress in your body.

Take it slow. Don’t roll too fast. The point in rolling is to increase circulation, range of motion, and flexibility so take your time.

Don’t roll over bony joins. Applying pressure to joints can cause hyperextension. Get close to joints, but don’t roll over them.

Remember to drink a lot of water.

Last but not least:
Keep in mind that foam rolling can be rather painful and it is important that you feel better after rolling out your muscles and not worse. Rolling should never cause bruising. If you have any injuies I would recommend that you check with your doctor before foam rolling. Foam rolling is good to prevent injuries.

Sources: Tumblr and Runners World

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Smiles,
Maia.

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