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Complete Guide to Foam Rolling ,Learn the magic

Complete Guide to Foam Rolling  Learning their magic. Want a quick fix? Try this one.

Foam Rolling– Their magic , Want a quick fix? Try this one. As runners, many times and very often we are impatient, we want to run faster, harder, longer, got that PR fast.

Even though we are new to the sport, we can see our progress faster. But our gains can be compromised doing too much too soon. And it’s the same when we want to past to the next level and become faster.

And as you may have heard it many times, prevention and recovery are key to reach optimal health and performance. Well, then, do something about it.

Creating Intentional routines help us beat the top of our game, can take less than 10 minutes and let us push our limits farther, feel better, recover faster and protect us from injuries.

That’s why incorporating foam rolling in our Maintenance routine is key. Instead of wanting to heal or recover from an injury faster. Start today with a 5-minute routine that will help you prevent all those problems. That’s what I call a quick fix.

You can consider this book the bible for this technic. Was written by Kyle Still, senior master trainer for Trigger Point, A faculty instructor for The National Academy of Sport Medicine and has a Doctorate in Health Sciences.

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Foam Rolling its nothing new. Has been used for more than 100 years in some form to support and promote health.  The first USA Patent filed for a rolling device was in the early 1900

The foam rolling was never and will never be intended to replace the hands of a skilled therapist but rather to assist them.

It applies the same principles that a massage, by applying compression, encouraging circulation and breaking up scar tissue.

This technique helps

  • Increase flexibility, mobility and circulation
  • It reduced muscle tightness soreness one, two, and three days after the running routine.
  • Releases fascia and removes trigger points
  • Foam rolling also resulted in a small but statistically significant increase in quadriceps range of motion.
  • Foam rolling can give your recovery a potent boost and allow you to run better in subsequent workouts.

 Explanation of oxygen flow and blood flow while foam rolling

 Also Foam Rolling BEFORE EXERCISE, helps reduce fatigue after a workout

The Complete Guide to Foam Rolling explains in a very simple and detail way how it helps with

  1. Range of motion
  2. Myofascial Release
  3. Disappear Trigger Points

Why foam rolling works?

The underlying biology of foam rolling is not yet clear—what’s the mechanism by which foam rolling decreases soreness, boosts recovery, and increases range of motion?

Manipulating connective tissue may be the key to foam rolling’s success.

  • Eccentric exercise damages connective tissue, which stimulates pain receptors and inhibits muscle activation. Using a foam roller might help repair damage to your connective tissue, thereby decreasing soreness and preventing a drop-in performance after a hard workout — Foam Rolling has become very popular but also it’s very easy to DO NOT DOING IT CORRECTLY

Many people roll as quick as possible and stop before any real changes occur.

Some recommendations are

  1. Do it slowly but firmly
  2. Breath rhythmically while doing it
  3. Foam roll before and after a workout

example of how to foam roll your lower legs

The most important part of any preventive action is CONSISTENCY, the book recommends to foam rolling at least a 3 a day per week.

My recommendation to all my athletes it’s doing it DAILY, before and after running, for 5 minutes before, and 5 -10 minutes after depending of the time you have.

  • And something very important that we need to understand: DO not Foam Roll someone else. Ever. We need to “feel” the amount of pressure that we are using.

You will find a very clear and precise explanation of how to Foam Rolling safety, when you are in a lot of pain and how to do it and contra indication for some diseases.


anatomy of trigger points for foam rolling

We runners tend to focus only on our legs, and we forget that every single muscle is connected

Complete Guide to Foam Rolling


  • Foam Rolling equipment. This is a list a review of all the tool that we can use for Foam rolling different parts of our body and how to use them. Explain difference densities, vibration technologies, small vs large foam rollers, massage balls, massage sticks and deep-tissue rollers.

How to foam rolling different parts of the body.

  • Something important of the book approach it’s that clearly explain the PRO AND CON of rolling that specific part of our body and guide us to make a better decision when we are in pain or injured and addresses very common running injuries
    • Foot and lower leg
    • Upper Leg
    • Hamstrings
    • Hips
    • Chest and Upper Back
    • Shoulders and Arms


One of the biggest mistake people make in health and fitness is not knowing where to begin. And most important WHERE WE AT in our fitness journey.

Most people begin running and foam rolling imitating what others are doing. But it’s important to have a basic knowledge of our limitations or problematic areas in order to have a clear preventive or corrective strategy.

You will learn how foam rolling functions, their benefits, how to foam rolling different areas of the body, the different tools and exercises that you need to use for each body part, the pros and cons and a how to do a movement assessment and flexibility exercises to complement to foam rolling practice.

In short this is a basic book for our Running Library

You can find it here

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