7-Minute Foam Roller Cool Down

You may have heard that you’re supposed to stretch post-workout, but how often do you foam roll?

Extreme muscle tightness, trigger points and knots from exercise can make your body feel fatigued and affect your overall workout performance.

Muscle adhesions can lead to overuse, imbalances and even injury if not taken care of, which is why I like to include a foam rolling session to my post-workout cool-downs at least once per week.

 

 
 
 
 
 
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A post shared by Sara Heilman | ACE CPT•FNS•CHC (@strong.bold.healthy)

The When, What, Where of Foam Rolling

Consider adding foam rolling to your cool down prior to stretching. Rolling out post-workout can help reduce muscle soreness (DOMS – delayed onset muscle soreness) and help your muscles recover more quickly.

It may seem like a good idea to roll right over the areas where you’re experiencing pain or tightness, but you actually want to work around the area first.

For instance, if you have pain running along the outer sides of your thighs (where your IT Band is), then you don’t want to roll right along the band – mainly because this is not likely to be the source of injury.

Instead, focus on rolling out the muscles that attach to and surround the IT Band like the glutes, quads and hamstrings.

Release knots and trigger points, plus bring relaxation to your muscles with the post-workout 7-minute foam roller cool-down below!

If this foam rolling cool-down brought happiness to your muscles and you want to see more like it, leave a comment below.

To dive deeper into the benefits of foam rolling and how to choose a foam roller that’s right for you, checkout Foam Rolling: All You Need to Know!


Resources

https://www.rei.com/learn/expert-advice/foam-roller-exercises.html

https://www.mayoclinic.org/diseases-conditions/back-pain/expert-answers/myofascial-release/faq-20058136

https://www.prevention.com/fitness/g20429090/5-different-types-of-foam-rollers/

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