A foam roller might be the one injury prevention tool that you can get the best bang for your buck. It is a form of myofascial release, meaning that it loosens or releases the fascia surrounding your muscle giving it more breathing room to stretch or grow. People with chronically tight muscles would have exceeding benefits of foam rolling.

The physiology lies in the Golgi Tendon Organs (GTOs) located at the ends of the muscle where it connects with bone. Stimulation of the GTOs via pressure and tension causes them to release an inhibitory signal to the muscle, causing it to relax. From there you can roll through the tissue. Normal stretching will not unlock this physiological feature (Note: PNF stretching will, but foam rolling has the additional benefit of fascia tissue massage)

Imagine a rubber band with a knot in it. When you stretch the rubber band both sides of the knot will get stretched but the knot will not loosen, limiting the entire band. Foam rolling will undo the knot in the rubber band and allow it to stretch and shorten to its full potential.

I use the term foam rolling because that is the most conventional form of myofascial release. You can use objects such as softball/baseball/lacrosse ball, barbell or even a normal massage. The greatest thing about foam rolling is that you have all the control! You can determine what needs work, the intensity of pressure, and the duration of the activity.

Physical therapists and chiropractors are highly effective, but if you have chronically tight muscles grab a $10 foam roller and put in some work for a week before calling Dr. Smith. If you really want to #TrainBIG you need to take care of your body…until then you are only #TrainingKindaBIG!

Schaudt is out!