605 Running Co.
  • Info
    • Contact Us
    • Upcoming Events
    • Where to Run in Sioux Falls
    • South Dakota Races
    • Su Fu Circuit Association
    • 605 Race Crew
    • Owners
    • Employment
    • Sioux Falls Women Run
    • Sioux Falls Area Running Club
  • Blog 605
  • 605 Half Marathon
  • Private Coaching
  • Shop
    • Shoe Fitting
    • Parking
    • Location
    • 605 Half Marathon

Maximize Your Foam Rolling Potential!

4/16/2015

0 Comments

 
Fascia is connective tissue that surrounds all of the structures in your body, from head to toe.  In very simple terms, it’s the webbing that encases the body.  Due to several factors including: poor hydration, poor posture, and injuries, we form trigger points in fascia that can keep us from performing at a high level.  Today we are going to use the foam roller to perform self myofascial release techniques on two areas of the body that tend to hold a lot of trigger points.                   

The first area is going to be the thoracic spine and also the areas around the shoulder blades.  For a lot of us, we sit hunched over a computer for a significant part of the day.  This poor posture causes trigger points to form in these areas.  To perform this technique, lay face up on the roller.  Place your feet flat on the floor and use them to guide your back up and down the roller.  Also, take your arms and give yourself a hug, to open up the tissue around the shoulder blades.  When you've found a sensitive area, stay on that area and take a few deep breaths, like your breathing into that area.  One of the most important things to do when we’ve found a tender spot, is to relax your face, and picture that area in your mind relaxing.  
Picture
The other area we are going to foam roll is the quadriceps.  This group of four muscles gets very tight when we sit for extended periods of time. For most of us, that’s a significant portion of our day.  To perform this technique, we will lay face down placing the roller on our thighs.  We can start with doing both legs at the same time, but eventually we can transition to one leg at a time to allow for our body weight to apply more pressure.  Rest the forearms on the ground and use them to guide us up and down the roller from the hip to the knee.  We want to use the same techniques mentioned above to help the trigger points release. 
Picture
Try these two techniques to help reduce the stress that our workday places on our body, and see your running improve. 

Stay healthy,

Wayne Earney MS, CSCS, PES, CES

*Foam rollers are available for sale at 605 Running Company. 

0 Comments



Leave a Reply.

    support our sponsor!

    Picture
    Picture
    Picture
    Picture
    Picture
    Blog sponsorship

    ​opportunity

    Archives

    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014

    Author(s)

    Various individual(s) expressing their thoughts on running and the impact on everyday life.

    RSS Feed

Location
Store Hours
Monday - Friday: 9:00am - 7:00pm
Saturday: 9:00am - 5:00pm
Sunday: 11:00am - 4:00pm
parking
Copyright @ 2014 | 124 S. Phillips Avenue | 605.271.0480 | Greg@Run605.com
  • Info
    • Contact Us
    • Upcoming Events
    • Where to Run in Sioux Falls
    • South Dakota Races
    • Su Fu Circuit Association
    • 605 Race Crew
    • Owners
    • Employment
    • Sioux Falls Women Run
    • Sioux Falls Area Running Club
  • Blog 605
  • 605 Half Marathon
  • Private Coaching
  • Shop
    • Shoe Fitting
    • Parking
    • Location
    • 605 Half Marathon
✕