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Get Your Roll On!

Around the turn of the last century foam rollers began to populate the corners of gym floors all across the globe.  A foam roller is simply a tool to allow a user to deliver a self administered deep tissue massage.  This form of massage is also known as self myofascial release.  Foam rollers come in many sizes, colors, textures and density, but generally they look like the one  below.

As defined by, myofascial release is a manipulative treatment that attempts to release tension in the fascia due to trauma, posture, or inflammation (1).  With the daily stresses of life and with any rigorous fitness routine, your body will tighten and form trigger points in your muscles and fascia.  You can smooth out these trigger points and gain more flexibility with a foam roller.  A consistent practice of foam rolling may also lower your risk of injury.

Fascia is the fibrous tissue that connects all joints, muscles and organs in the body.  There are three types of fascia:  1-visceral fascia that keeps organs in place, 2-superficial fascia that is found just under the skin, and 3-deep fascia that surrounds groups of muscles.  Fascia connects the muscles, nerves, bones and organs.  Foam rolling, which is a deep tissue massage, provides therapy for the deep fascia.

“A foam rolling session can increase the range of movement (ROM) at the joint where the roller has been applied (more specifically, at the joint across which the insertion point of the muscle sits).  When the rolling lasts for more than 15 seconds, increases in joint ROM can be seen.  After about 90 seconds you probably wont see any further benefit to ROM…” (2)

Foam rolling is way less expensive than a traditional massage.  The average price for a deep tissue massage is around $110 to $120 per session at your typical day spa.  Why pay for that when you can achieve the same result with a foam roller at the end of your workout.

Most HOTWORX isometric workouts incorporate foam rolling at the end of the infrared workout session.  Foam rolling combined with infrared is an extremely effective method for acceleration of workout recovery!  Don’t leave the studio or gym without getting your roll on!


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Stephen P. Smith, MA
CEO and Creator of HOTWORX, Author, Former National Collegiate Bodybuilding Champion and Arena Football Player, Certified Professional Trainer


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