As I approach the mid-century mark as an athlete and a coach, I’ve learned much about my own body and the body of my clients.

1. Movement and physical training stress is essential for quality of life.
2. Deep sleep is the most important health practice one can employ.
3. Healthy dietary practices are essential for long term health and well being.

To a lesser degree as a maturing athlete, strength, power and explosiveness have become more elusive. While intelligent training can maintain a lion’s share of these traits, they will start to wane.

While the decline of these qualities is subtle, a reduction in recovery skills is most notable. The ability to bounce back from hard training is taking longer.

In 2006 while training for the Masters Nationals in Weightlifting, I employed the services of a licensed massage therapist. Her work was extremely helpful in narrowing the recovery window and overall body pain and additional morning stiffness. The problem with my friendly message therapist was scheduling and taking the time for the session.

Oddly enough, it was my therapist who suggested using a regeneration practice of foam rolling as a means of self-massage and maintaining the quality of my muscle tissue between sessions with her.

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Simpleton Muscle Physiology

When muscle tissue is healthy it does not send out pain signals or feel stiff. It can bend twist, contract and relax without signals. Unfortunately, training and accidents can traumatize muscle tissue. Pain signals bombard the brain and blood flow is occluded, creating an unhealthy environment.

Sore Muscle = Unhealthy Muscle Tissue

Pain is actually a great barometer to the health or dysfunction of muscle tissue—you should not be sore 24/7. Pain and inflammation should not permeate your daily living. You can and should have some pain associate with training. This is a signal that you are challenging your physiology and that helps keep you young and healthy. If you live in pain something is wrong. It’s important to understand the difference and what a reasonable amount of training pain feels like.

Foam Rollers, The Stick, The Trigger Wheel & other tools

The beauty of using these tools is you can work with them almost anywhere. They are very low-tech and with a simple understanding of rolling what aches, you can be up to speed in minutes.

I use three densities of foam roller. Hard for the healthy tissue, medium for slight pain and soft for the most tender spots (on me it’s the Iliotibial band (I.T.) The Stick and trigger wheel are portable tools that are easy to take on the road or to the gym. Ideally you have the ability to use all three. On occasion I use a tennis ball, as it’s also easy to pack.

My Favorite Foam Roller Moves:

- Low and Middle Back
- Glute
- Hamstrings
- Calf
- IT Band
- Quads
- Adductors
- Latissimus Dorsi
- Chest (pectoralis)

With the Stick & Trigger Wheel:

- Quads
- Hamstrings
- IT Band
- Tibialis Anterior
- Trapezius

My General Rules & Recommendations.

While I’m not a physical therapist, nor consider myself an expert on the area, I will provide you with my recommendations:

1. Have your rollers in a handy spot.
2. Use them on the major muscle groups.
3. Spend extra time on the sore areas.
4. Use time (10- 30 seconds/spot) rather than reps.
5. Use static holds on the tightest and sorest spots. Learn to breathe through the pain. I have known masochists who have become nauseated from pushing on painful areas in the hopes of curing their pain in one session.
6. I’ve found pre- and post-workout session beneficial but favor post exercise.

You can find foam rollers on line and through message therapists. The Stick is available online and through a variety of Sports Medicine shops.