Soft tissue maintenance is arguably the most important aspect of exercise. In order to get the benefit from training you need full range of motion to start. Proper elasticity and tissue quality are necessary for full ROM (range of motion).
How do you get proper tissue quality?
Massage (deep tissue)
Trigger point therapy
Graston technique
Manual myofascial release or Active Release Therapy
Self myofascial release
The cheapest and most consistent way to work on soft tissue maintenance is through self-myofascial release; foam rolling, the poor mans massage. Foam rolling should be done on a daily basis before and after your workouts. If you are not working out on a certain day you should still be using your foam roller.
What is a foam roller?
a dense cylinder piece of foam
How do you do it?
To start simply find soar spots, knots, trigger points etc.. and roll them out. Think of the roller as a rolling pin. When you roll out dough it becomes more pliable and smooth. This is the theory of foam rolling.
There are basic muscle groups that should be rolled regularly including:
glutes, hamstrings, calves, shoulder blades, IT band, adductors and lats.
Roll each area about 20x before, during and/or after workouts.
If it hurts, roll it! (the one and only time i'll say this!) There is no magical way to roll. Any way you can find to dig into soar spots is great. I would advise you watch out for bony structures specifically your spine (including your neck) and ribs.
The more you roll the less painful it will be and the better your tissue quality and ROM.
There will be days when some muscles are more soar than others depending on your prior activity.
Take care of your body and your results will prosper!
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