People tend to measure how effectively they\u2019ve worked out by how sore they are the following days.\u00a0 Let me ask you:\u00a0 How good is a workout that leaves you so sore that you can\u2019t workout for the next 3 days?\u00a0\u00a0 What most people don\u2019t realize is that your body improves and adapts to stress on the days you rest.\u00a0 The better and more rapidly you recover, the more quickly your body adapts.This is especially important for the Fire Rescue Athlete, a hard workout on Monday, followed by a difficult shift on Tuesday can lead to an injury on Wednesday.<\/p>\n
Have you heard about the foam roller?<\/span>\u00a0<\/strong>We all know that our job is dangerous and that we as Fire Rescue Athletes are more likely to get injured on the job than any other profession.\u00a0 So this\u00a0brings me to the question, what is the best way to\u00a0combat against this potential for injury? My research shows that athletes that consistently work their core, have a well planned workout program and an effective stretching and recovery program are less likely to have injury than those that don’t.\u00a0 If you’ve followed my past posts you know how to address working your core,\u00a0 and periodizing your workout\u00a0so today I wanted to talk a little about how to recover from an intense shift or workout.<\/p>\n A decade ago, strength coaches, personal trainers and athletic trainers would have looked quizzically at a 36-inch long cylindrical piece of foam and wondered, “What is that for?” Today, nearly every fitness center and most strength and conditioning facilities contain an array of foam rollers of different lengths and consistencies.<\/p>\n A foam roller is a 3ft. long by 6in. piece of compressed foam.\u00a0 The idea here is that you roll your body weight along the foam roller, massaging through restrictions (adhesions) that may occur in your muscles (especially those of the back) and thus causing the nerves to relax and loosen.\u00a0 This allows blood to flow more freely through the muscles and allow muscles to heal and repair<\/em><\/strong> more efficiently.\u00a0 The exercise physiology geeks (peer fitness trainers) refer to this concept as “Self-Myofascial Release\u201d.<\/p>\n When to foam roll?\u00a0 I personally try to roll almost everyday.\u00a0 One of the best times the foam roller can be beneficial is during your dynamic warm-up before your workouts.\u00a0 Try to roll for 4 or 5 minutes.\u00a0 I also like to do some light stretching and foam rolling anytime I am sore from a long shift or hard workout.\u00a0 \u00a0There is a love\/ hate relationship with the foam roller.\u00a0 I encourage you to try it during your next shift or workout.\u00a0 Give it more than a week before formulating an opinion on its effectiveness.\u00a0\u00a0 Just like a massage, there will be some discomfort when you hit the right spot. Over time the foam roller will get easier.\u00a0 Your muscles will be healthier and have less adhesions (knots) making your body and back feel better.\u00a0 Click on the video below for more information on using the foam roller.<\/p>\n