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Foam Rolling with Trainer Sue Merriott - Benefits, Exercises, & More...

Cirrus Fitness, the premier manufacturer and distributor of authentic branded fitness equipment, is putting pride and passion into fitness with its high quality and high density licensed foam rollers. Topped on each end with an officially branded logo, Cirrus Fitness reinvents an otherwise bland and bulky product with color and interest. An extremely purposeful piece of equipment, foam rollers can be used for a whole host of different muscle groups.

I met up with personal trainer Sue Merriott to gain some insight regarding the painfully rewarding art of Self-Myofascial Release, commonly known as foam rolling. It is a self-massaging technique used by therapists, fitness professionals, and lately individuals at all levels of fitness.

Prior to demonstrating the officially licensed Cirrus Fitness Foam Rollers, Sue started off by explaining the anatomy of a muscle and how a soft tissue called “fascia” surrounds it. Acting like an anatomical emergency break, fascia prevents your muscle from overstretching itself by contracting and tensing up the muscle particularly during strenuous activity (ie. exercise). As a form of addressing and relieving this tension, foam rolling helps to stretch those deep and hard to reach muscles improving soft tissue extensibility resulting in an increased range of motion and joint flexibility. I spoke further with Sue regarding questions first-timers commonly come across such as its benefits, when it should be done, and how it should be done:

 

Q:      

What are the benefits of Foam Rolling?

A:       

-Injury Prevention: It keeps muscles loose and flexible!
-Increases blood flow, which creates better muscle and joint mobility.
-Releases muscle tension (stretches it out) allowing for a faster recovery time.

-And best of all its cheaper than a massage!

Q:      

When should foam rolling be done? (Pre-, Mid-, Post workout?)

A:       

It can be done whenever! As a pre-workout stretch its good as a warm up to loosen up any tight muscle ligaments and tendons, which will help prevent injury. As well as during your workout – if you feel like you need to loosen up or tighten muscles after a set don’t be afraid to roll it out! And of course as a common post-workout stretch it self massages and aids in the release muscle tension for faster recovery. Even for the days you don’t workout foam rolling helps distress, loosen out, and untighten your muscles.

 

Q:      

Should foam rolling be a regular part of your routine?

A:       

Absolutely can and should be used to keep muscles loose and pliable to prevent injuries!

 

Q:      

If discomfort isn’t being experienced, is it being done wrong?

A:

It is likely for an individual to experience some form of discomfort during the process. The tighter the area usually results in an increased likelihood of discomfort. Here is where you need to be mindful in deciphering between good and bad pain. As you roll the targeted area the discomfort usually lessens and loosens up. If the pain persists or becomes worse start off by lessening the applied pressure, if that doesn’t seem to be working then take a break from it.

 

Q:      

Is it normal to feel sorer the following day? If yes, why?

A:

Just like with some deep tissue massages, individuals may experience some soreness in the next couple of days. Whenever a muscle is manipulated or stretched, it could lead to soreness.

 

Q:      

From your experience, do you believe it improves athletic performance and reduces injury?

A:

Coming from someone with knee issues and muscle tightness – rolling for me is an essential part of my routine to keep everything loose and flexible.

 

Q:      

Is there anything individuals should be careful about while foam rolling?

A:

Avoid any injured areas while rolling; individuals with phlebitis, cellulitis, advance diabetes, osteoporosis, and eczema should always consult with a doctor before attempting to try out foam rolling.

 

Cirrus Fitness foam rollers can currently be found online at www.cirrusfitness.com for purchase. For a limited time only, use offer code: FR20 to receive a 20% discount at checkout when purchasing a roller for yourself or a fellow fan! For more information regarding Cirrus Fitness foam rollers or any other products carried, please send Cirrus a message under the ‘Contact Us’ section of the website. 

For additional questions or professional training inquires, Sue can be contacted via her email (sue1272@comcast.net) or facebook.