Inspirational Monday #130

tumblr_nop38u8uiZ1r9640po1_540 tumblr_nosoaf6hcl1qei36to1_1280 tumblr_nop8dhLCnG1rss4smo1_1280 tumblr_nohgbt9aNh1u7gq3uo1_1280 tumblr_nom68hTrOP1s9z4j6o1_540 tumblr_nnuxaeeLH21r1si11o1_540 tumblr_nk2wm9Ktqn1u06kaqo1_540 tumblr_nns0zfEZEl1skyogdo1_540 tumblr_nitqva3uUe1s5qw8jo1_500 tumblr_nnirq2gEqB1sbv0soo1_540 tumblr_nid0ioOCJA1rm3ou8o1_500 tumblr_nmgnpiLLqu1rkds4po1_1280 tumblr_nhrygeoHdO1s9iq2vo1_540 tumblr_n94vdxNG011rpnjs4o1_540 tumblr_n9xkloGqfg1scyij1o1_500Source: Tumblr

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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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Inspirational Monday #129

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tumblr_n3l7juSTlV1rvr94ko1_500 tumblr_nbpkrc5pQY1ts65cbo1_500 tumblr_n2l73xoJg61qk1ps5o1_500 tumblr_nbf29tWYcl1rvr94ko1_500 tumblr_mgv2t2PTNa1ryp4qio1_500 tumblr_nf0az5iT8q1rx0x6jo1_500 tumblr_nl9ib6rS2h1rnsok6o1_500

Source: Tumblr

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Smiles,
Maia.

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Inspirational Monday #128

tumblr_nnw8n8Ndnk1sgyt8wo1_540 tumblr_nntznzwznJ1s9z4j6o1_540 tumblr_nnk4piFUp91tdjnc0o1_540 tumblr_nnt9cohoAB1qdjo2ho1_540 tumblr_nmeio4SEL21sndrcdo1_540 tumblr_nmuouq3cRR1rmjd3no1_540 tumblr_nmr9pcEnok1upc9t8o1_540 tumblr_nmt60v7JeZ1stykp6o1_540 tumblr_nkcmuj47nJ1qcqkaoo1_540 tumblr_nmbmy6yzKK1siboy7o1_540 tumblr_n490k1m1nm1s9z4j6o1_500 tumblr_nm29l4zMZ01se3guxo1_540 tumblr_n58ni7yJGe1qcccmvo1_540 tumblr_njbvoovbAe1sxsigho1_540 tumblr_nlwdzq6pep1txgl3po1_500

Source: Tumblr

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Smiles,
Maia.

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Inspirational Monday #127

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Smiles,
Maia.

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Inspirational Monday #126

tumblr_nnb6iheqfd1siboy7o1_500 tumblr_nn2dwpkq2v1r6k85ho1_540 tumblr_nm16pzoDqx1tyugzio6_250 tumblr_nmf9l6Jf2U1sl1yuto1_540 tumblr_njvv70eNvx1rzhufso1_540 tumblr_nmcst3NerK1u4q6keo1_540 tumblr_nimjqfFfeB1tdgyr4o1_1280 tumblr_nizeaoloTu1rgs2sho1_500 tumblr_ni1kp1vJdM1rqf1j7o1_540 tumblr_nii2c1D4PV1stykp6o1_500 tumblr_ncx6k6mhEn1rqlia6o1_540 tumblr_nf6k8l6cTQ1u0v38ko1_500 tumblr_n9w2jgFFxl1t0izlto1_540 tumblr_n3q7pxvny31s9vmzmo1_540 tumblr_n7b2c7dUFV1s9z4j6o1_500 tumblr_mlgmsrAiUb1rsj4j5o1_540Source: Tumblr

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Smiles,
Maia.

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Inspirational Monday #125

tumblr_nmplxoDgs21qjl4u6o1_540 tumblr_nmv6gn8tWx1qfahgfo1_500 tumblr_nlo1e9kzlA1tw6u06o1_500 tumblr_nms0bw8HUc1t5l2xjo1_500 tumblr_nkpfqgD4f41qj3nuco1_540 tumblr_nmc303onzz1rc9mw1o1_540 tumblr_nkbkehE5jx1shjq15o1_540 tumblr_nlb6zyQSu31skyogdo1_500 tumblr_nkal3rV6Bd1s2kcjco1_540 tumblr_nl9cujzjRR1sbv0soo1_500 tumblr_nirgnhuk1u1sgyt8wo1_540 tumblr_nkiq1wMSlz1txgl3po1_500 tumblr_nfa705xjpH1tk02yoo1_540 tumblr_n6wzicNaqq1s95n00o1_500 tumblr_n25n0bZkLM1r6bchgo1_540 tumblr_mgzzcuLOfM1r0n8oko1_500 tumblr_nkuvkarUpj1sgyt8wo1_1280 tumblr_nkjx6fJ8vl1uno7vso1_500Source: Tumblr

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Smiles,
Maia.

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