Rock and Roll Fitness
By Annie Berryhill
What does Rock and roll have to do with Crossfit or fitness in general?
(And no, it's not about Sweating to the Oldies, Richard Simmons-style!)
The focus of the topic is about ROLLING which is the common term for Self-Myofacial Release
using foam rollers and therapy balls.
Now, I don't claim to have invented this, but I certainly am a believer in the power of Rolling/SMR to help anyone, fit or not fit, to experience amazing improvements in recovery, flexibility and muscle tension. Think of it as Self-Massage. Like massage, it can hurt and feel good all at the same time.
The Key is Consistency
In the video above, I laid out some of the basic ways to use the tools (which you can order here). Until recently, I only used these tools when I was in dire straights. But due to a very marked improvement in the 24 hours post-injury using these methods and tools, I am a BIG BELIEVER!
But, don't be like me, and just do these on occasion. Just like the athlete will never get to his optimum physical levels by never running, you will never experience the benefits fully without consistent use of these tools and methods. Here are some instructions from Jeff Alexander of Network Fitness and Dr. Dustin Glass of Competitive Edge Chiro . They work together to provide online instruction and advice about Self-MyoFascial Release.
As for practicing SMR when your muscles are "cold" that is a fine time to do it, just start with a more gentle approach. As the tissue warms up it will become more supple and you will get faster releases of tight "junk" in there.
On the flip side, if your muscles are too overheated (like right after a WOD), be GENTLE with the amount of pressure you apply. The excess blood needs to exit the muscles so that the tissue isn't like an over-filled water balloon. If you apply too much pressure too quickly to overly tight muscles that simply have too much blood in them for the moment, you are likely to do more harm than good.
Right after a WOD use ice (or a cold pack) for 5-15 minutes to drive out the excess blood. Be sure you use a skin barrier such as a cloth or towell to avoid freezer burn. Longer is NOT better when icing a heated muscle or joint. After 20 minutes or so your body will begin to drive MORE blood to the area to try to heat it up again, and you are making your problem worse.
A series of repeating cold treatment then SMR for 5 to 15 minutes each is a great idea after a WOD. Do it 2 or 3 times and watch your post-WOD soreness dramatically decrease!
The more often you roll out, the more responsive your tissue becomes to relaxing when you roll out…in other words, it works faster when you do it more often. (so DO YOUR HOMEWORK)
For the most part, 30 seconds to 5 minutes is your window when addressing tight knots and adhesions in your muscles. Try varying the amount of pressure during this time, much like a massage therapist will rub your tight muscles and then hold for up to thirty seconds in one spot, then rub some more. Use leverage and gravity to allow your tight muscle to wrap around the roller or ball rather than trying to "muscle the knot" into submission. The more ACTIVE your muscle is when you roll it, the less effective your efforts will be (and the higher your risk is for doing tissue damage).
Now get Rocking and Rolling on Recovery!
Don't forget Chava chocolate too. It's been proven to help with recovery too!
If your NUTRITION or FITNESS need some attention,
Let me be your partner in the pursuit of your goals!
You are DESIGNED to live
LEAN – STRONG – HEALTHY!
Anne (Annie) Berryhill is a Crossfit Level 1 Trainer, USA Weightlifting Sports Perfomance Coach, Crossfit Athlete and competitor who owns and operates OC Fitness Revival in Orange County, CA. Services include personal and group training, nutrition classes and counseling, as well as providing incredible health-improving supplements to help people to make the most out of what they've got.
(949) 280-3407 Anne@AnneBerryhill.com