Pain Relief and Active Recovery for Your Legs

Maintain your training volume and intensity







SMR or self myo-facial release... we've all heard it thrown around in the gym, box or otherwise, but how can it really help us AND is 3-5 minutes of rolling around on the ball really going to make us bigger, faster, and stronger?  There is a lot of things we can do in 5 minutes, including a shit-ton of entire WOD's, so why spend the time?  After all, we've got photos to post...


Here's why:
Have you ever felt your IT Band? Do you really know what it does and why we should keep it healthy?
While seated, probe and feel the outside of your legs.  Now, stand up and tap it with a couple fingers. Kinda feels like a long skinny trampoline, doesn't it? Well, that trampoline can get wound a little too tight sometimes from repeated use; inhibiting it's ability to act as a shock absorber for your knees and hips. This can cause limited range of motion and quickness, as well as leaving you increasingly susceptible to more acute injuries... and some nice "recovery" time.


But there is a help!  Using self myo-fascial release (aka "rolling out") along with appropriate stretching and timely devised corrective exercise can really make a difference.


Here is the Rx to running faster and jumping higher:


If you can take the pain... do one set on each side and either roll on it for 30seconds or find the most tender point and flex and extend your knee for 20-25reps.  Do this daily before training, strength, MetCon or otherwise...
If you need an easier route... use a softer medball or foam roller and perform for at least 90seconds on each side.  Combine rolling and pausing for that entire duration because you should feel less pain and sensitivity with repeated application.


...To your happy release!