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Archive for March 1st, 2012

Using my Target gift card was not a problem for me. I finally found a Foam Roller. I hope that combined with stretching, this roller will really help me with my soreness after workouts.

Getting sore muscles is something I am use to. I tend to get sore from any weights workout or long cardio session. The problem is how long the pain lasts. I have had soreness and pain from a workout for 3-4 days after a workout and up to a week if the workout was strenuous. I always stretch before and after and could never fiqure out why I was so sore and the person I worked out with had no soreness at all.

My doctor told me that I build up to much lactic acid and that causes soreness, but that normally should only lasts 24-48 hours. He thinks what I experience after a strenuous workout is called Delayed Onset Muscle Soreness or DOMS. There have been times I have had severe muscle tenderness as well as loss of strength and range of motion, just from doing 3 sets of Straight Leg Deadlift with a 8 pound weight bar.

To be honest this all goes along with my I am Strong post. Part of the reason I never challenged my lower body strength was the way a big workout made me feel. I assumed that the pain was just a sign of my own weakness

So now I am armed with information,  I plan on continuing to increase my workouts gradually with reps and weights. I plan on stretching and using the foam roller. I hear an epsom salt bath after an intense workout help, so why not, I love a good soak.

Here’s what I found out about the Foam Roller.

Using a Foam Roller After Exercise May Help Reduce Soreness

One technique used with some success to reduce muscle soreness is to use a foam roller regularly as a part of a cool down. This will be particularly helpful after a long, high intensity workout or cardio session, especially after the start of a new type of exercise or a new weight training routine.

Foam rollers also offer many of the same benefits as a sports massage, without the big price tag.

The foam roller not only stretches muscles and tendons but it also breaks down soft tissue adhesion’s and scar tissue. By using your own body weight and a cylindrical foam roller you can perform a self-massage or myofascial release, break up trigger points, and soothe tight fascia while increasing blood flow and circulation to the soft tissues.

How It Works

The superficial fascia is a soft connective tissue located just below the skin. It wraps and connects the muscles, bones, nerves and blood vessels of the body. Together, muscle and fascia make up what is called the myofascia system. For various reasons including disuse, not enough stretching, or injuries, the fascia and the underlying muscle tissue can become stuck together. This is called an adhesion and it results in restricted muscle movement. It also causes pain, soreness and reduced flexibility or range of motion.

So I am looking forward to seeing if using the foam roller helps reduce my soreness. I plan on getting my Rolling On!

Lately I have been eating lots of salads, spinach has been my leaf of choice. Today’s was nothing fancy, just feta cheese, carrots, cucumbers and topped with a hard boiled egg. I use salad dressing sparingly, I prefer it light so I can savor the flavor from the feta cheese and the egg.

So I’m off to do this workout and then use my foam roller. The roller also included a DVD with a stretching routine, so I want to preview that also.

Question of the day: What tricks do you have to ward off soreness?

Check Ya later.

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