Foam Rolling

I have a confession to make .....in the past I really neglected one vital thing after working out... Stretching. Years of not properly stretching, along with sitting at a desk in an office, resulted in my hip flexors and other muscles becoming very tight. I would notice it in the gym, if I am squatting very low, especially squatting with weight, I would get to a point where I simply feel I cannot go any deeper, I just felt restricted in my movement. This was due to my hip flexors being tight and short. However, it was not too late to reverse, as I have found out. I use a foam roller now almost every day and find it fantastic. I feel it really is loosening out my muscles and I am getting more flexible every week.

What is foam rolling?

Foam rolling involves rolling the soft areas of the body on a foam roller to stretch and loosen out the muscles and tendons. It increases circulation and boosts metabolism. It helps reduce the risk of injury, releases tension, and increases flexibility, all of which can lead to improved performance.
Some areas which are rolled out are the gluteus to open hips and quads, also quads, iliotibial bands (the muscles on the outside of your thighs), and hamstrings.
Some experts recommend foam rolling at the start of a workout, I foam roll whenever I think of it, not necessarily before or after a workout.

If you are foam rolling follow these tips:

1. Stay on soft tissue and avoid rolling over bone or joints.
2. Aim to roll over each area at least ten times.
3. If you find it particularly painful, hold for a few seconds to allow the muscle to release.
4. Expect it to be sore, it actually can be quite sore, especially at the start. Over time, it will get easier, I promise ! Just keep with it.

If you look up YouTube you will see lots of clips showing you how to do it correctly .
You can buy foam rollers in most sports shops.