Foam Roller Muscle
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US $27.95
Tips to Alleviate Post-Exercise Muscle Soreness
Here's the scenario:
Alarm goes off.
Ugh, what the hell? It hurts to reach for the clock. Oh, my God! I don't know if I can get up. Holy cow it hurts to walk!! Uh-oh, I don't know if I can sit on the toilet...
Does any of that sound familiar?
Ah, yes, good old next-day muscle soreness ☺
But, what is it and why?
Delayed Onset Muscle Soreness (a.k.a., DOMS) is the muscle soreness that occurs in the days after a challenging bout of exercise, a new exercise program or a dramatic increase in the intensity and/or duration of an exercise program.
DOMS usually kicks in about 12 - 24 hours after the workout and lasts for 1 - 3 days.
IT IS TOTALLY NORMAL.
I've come across many clients who get a little freaked out by DOMS. They think they're too out of shape or maybe exercise just isn't for them. That's not the case. Everyone goes through it at some level or another. Hell, I did some exercises yesterday I haven't done in a while and guess what - I'm sore.
So what causes DOMS anyway?
There's actually not a 100% known cause, but there are some commonly accepted theories. The most agreed upon one is that DOMS is the result of microscopic tearing of the muscle fibers during exercise, particularly the eccentric (lengthening) portion of an exercise. The amount of tearing (and soreness) depends on how hard and how long you exercise and what type of exercise you do. In addition to small muscle tears there can be associated swelling in a muscle, which may contribute to soreness.
Whoa, whoa, whoa! Muscle tearing? That doesn't sound good.
Actually, it's quite normal and necessary in an exercise program designed to increase strength, build muscle, burn fat - in other words, an effective weight loss program.
To be clear, we're talking tears at the microscopic level, not major muscle tears like a torn bicep or pec injury. As a result of these microscopic tears, several good things happen that ultimately boost your metabolism, help you build muscle, burn fat and lose weight. With proper rest and nutrition your body will go into repair mode and rebuild the damaged muscle cells. However, they don't just fix the tears and put everything back together. Instead, the body goes into an adaptive mode and builds the muscle fibers bigger and stronger so they can handle that same exercise stress if it occurs again.
Remember, more muscle equals faster metabolism, better fat burning and essentially a tight, toned, sexy body that looks great naked!
Ok, that all sounds good, BUT is there anything I can do about this soreness? I need to function today!
While there are no "scientifically proven" techniques for getting rid of DOMS there are several things that work well for people. Here are my recommendations:
Foam Roll
If you're like most people, you spend a lot of your day chained to a desk. And when you actually do have time to workout, all you usually can fit in is the workout itself. Really, who has time for daily stretching?
Well that's where a foam roller comes in. It's a great, easy to use corrective self-massage tool that will dramatically bolster injury prevention and improve performance. It's ideal to use for at least five minutes pre-workout to loosen your muscles up for a better workout. You can also use it post-workout to promote healing of the small micro-tears in your muscles that result from high-intensity training to jumpstart the recovery process. Plus, a foam roller both kneads out and lengthens your muscle and connective tissues thus alleviating, if not eliminating, nagging aches and pains in your back, knees, hips, shoulders, and elbows.
If you're going to get a foam roller, get a good one. The cheaper options tend to wear down into a limp noodle for larger individuals after a couple of months.
Warm-up!
You simply can't afford to NOT warm-up. It's like pushing the pedal to the medal in the dead of winter in your frozen car- things just don't work right and you're not going anywhere.
It only takes about 5 - 10 minutes to loosen your muscles and lubricate your joints to best prevent injury and ready your body for a more effective fat burning workout. So, slow down tiger and don't skip the warm-up!
Try an Ice Bath or Contrast Water Bath. Although no clear evidence proves they are effective, many pro athletes use them and claim they work to reduce soreness.
Use Active Recovery techniques. This strategy does have some support in the research. Try some light aerobic exercise to increase blood flow. You could simply go for a 20-minute walk or light jog. This may help diminish muscle soreness.
Use the RICE method of treating injuries. RICE stands for Rest, Ice, Compression, and Elevation. Try a few 20-minute treatments a day.
Stretching. Although the research doesn't show that it reduces soreness, some people find it simply feels good.
So, there you have it. The most important thing to realize is that DOMS is totally normal. The first couple weeks of a new exercise program can be rough, but this is the time to make it or break it. Stay tough. Stay committed. Your results are just around the corner.
Have Faith & Take Action!
Justin Yule
About the Author
Justin Yule, B.S., CPT is a local Chaska, MN and Online fitness boot camp instructor and personal trainer. He is also the author of The Science of Getting Fit: 6 Proven Steps to Achieve Your Weight Loss & Fitness Goals. You can learn more at http://www.JustinYule.com. To book him to speak at your local club, business, or organization, please contact him by email at jyule2@gmail.com or by phone at 952-956-2016.
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Rejuvenation Rejuvenation Foam Roller $19.99 Rejuvenation foam roller provides excellent muscle massage for legs, back, arms and core. The foam roller is made from high density material and will hold up under vigorous use. The foam roller also improves alignment and hip mobility while increasing core flexibility Diet & Fitness , Yoga & Pilates , Rollers , Foam Rollers |
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Rejuvenation Foam Roller $19.99 Rejuvenation foam roller provides excellent muscle massage for legs, back, arms and core. The foam roller is made from high density material and will hold up under vigorous use. The foam roller also improves alignment and hip mobility while increasing core flexibility Diet & Fitness , Yoga & Pilates , Rollers , Foam Rollers |
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Round Foam Roller $11.04 These 6" diameter foam rollers enhance balance, body awareness, muscle re-education, flexibility, myofacial release and dynamic strength. Single foam construction provides a soft, comfortable surface and support for all body types. |
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12 Half Round Foam Roller $13.04 These 6" diameter foam rollers enhance balance, body awareness, muscle re-education, flexibility, myofacial release and dynamic strength. Dense foam construction of rolls provides firm support for all body types. Half Round Foam Roller. |
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CAP Barbell 18 Foam Roller $19.99 CAP Barbell's 18" Foam Roller helps improve core strength and stability training, enhance balance, body awareness, muscle re-education, flexibility, myofacial release and assists with general stretching. Aids with postural alignment and muscular self-massage. Foam rollers are an essential tool for Pilates core abdominal, back stabilization and strengthening. Dense foam construction of rolls provides firm support for all body types. An excellent aid for self massage of the upper and lower back, calf, hamstring, glutes and quads. |
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Natural Fitness High Density Foam Roller $13.99 The foam roller provides excellent muscle massage for legs, back, arms and core. The foam roller also improves alignment and hip mobility while increasing core flexibility. Natural Fitness foam rollers are high density and will stand up to intense use. Includes: (1) Foam Roller Diet & Fitness , Yoga & Pilates , Rollers , Foam Rollers |
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CAP Barbell 18-inch Foam Roller $41.56 This 18-inch foam roller helps improve core strength and stability training, enhance balance, body awareness, muscle re-education and flexibility. A dense foam construction of rolls provides firm support for all body types.Brand: CAP Barbell18-inch Foam RollerModel: HHFR-18Roller helps improve core strength and stability training, enhance balance, body awareness, muscle re-education, flexibility, myofacial release and assists with general stretchingAids with postural alignment and muscular self-massageFoam rollers are an essential tool for Pilates core abdominal, back stabilization and strengtheningDense foam construction of rolls provides firm support for all body typesAn excellent aid for self massage of the upper and lower back, calf, hamstring, glutes and quadsMaterials: FoamDimensions: 6 inches high x 18 inches wide x 6 inch deep |
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Jessica Ennis Foam Body Balance Roller. $19.99 Foam rollers are a great way to ease out muscle tension and knots. This roller from the Jessica Ennis range provides a firm basis to help you ease your muscles at home. Helps to energize your muscle group, to improve body balance and stability training.Length 91.4cm.Diameter 15.2cm. |
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EVA Foam Roller 18 Round $24.99 Hi Density Foam Rollers are extra firm and will last much longer then White single construction foam rollers. This foam roller is 18" in length and 6" in diameter. It can be used to enhance balance, body awareness, muscle reeducation, flexibility, myofacial release and dynamic strength. Dense foam construction of rolls provides firm support for all body types. Foam rollers are an essential tool for Pilates core abdominal, back stabilization and strengthening. Foam rollers are used as a balance training tool to improve balance for sports and everyday exercises. They are also an excellent aid for self massage of the upper and lower back, calf, hamstring, glutes and quads.Provides firm support for all body typesHi-Density foam constructionColor: Blue |
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J Fit Premium Foam Roller $22.04 High Density EVA Foam Rollers are extra firm and will last much longer then White single construction foam rollers. They can be used to enhance balance, body awareness, muscle re-education, flexibility, myofacial release & dynamic strength. Dense foam construction of rolls provides firm support for all body types. Foam rollers are an essential tool for pilates core abdominal & back stabilization. Foam rollers are also an excellent aid for self massage of the upper and lower back, calf, hamstring, glutes and quads. |
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EcoWise Foam Roller $21.95 EcoWise Foam Roller |
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J Fit Basic Round 12 Foam Roller $14.38 These 6" diameter foam rollers enhance balance, body awareness, muscle reeducation, flexibility, myofacial release and dynamic strength. Single foam construction provides a soft, comfortable surface and support for all body types. Round Foam Roller 6" x 12"Provides soft, comfortable support for all body typesSingle foam constructionColor: White |
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J Fit Basic Round 36 Foam Roller $29.99 These 6" diameter foam rollers enhance balance, body awareness, muscle reeducation, flexibility, myofacial release and dynamic strength. Single foam construction provides a soft, comfortable surface and support for all body types. Round Foam Roller 6" x Provides soft, comfortable support for all body typesSingle foam constructionColor: White |
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Half Round Foam Roller 36 - Red $21.11 These 6" diameter foam rollers enhance balance, body awareness, muscle reeducation, flexibility, myofacial release and dynamic strength. Dense foam construction of rolls provides firm support for all body types. Half Round Foam Roller 36".Provides firm support for all body typesDense foam constructionColor: Red |
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EVA Foam Roller 36 Round $44.99 Hi Density Foam Rollers are extra firm and will last much longer then White single construction foam rollers. These foam rollers range from 18" to 36" in length and 6" in diameter. It can be used to enhance balance, body awareness, muscle reeducation, flexibility, myofacial release and dynamic strength. Dense foam construction of rolls provides firm support for all body types. Foam rollers are an essential tool for Pilates core abdominal, back stabilization and strengthening. Foam rollers are used as a balance training tool to improve balance for sports and everyday exercises. They are also an excellent aid for self massage of the upper and lower back, calf, hamstring, glutes and quads.Provides firm support for all body typesHi-Density foam constructionColor: Blue |
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6 x 30 Round Cando® Foam Roller $17.95 6 x 30 inch, Round, White. Perfect for positioning, balance, postural and muscle re-education, spinal stabilization, body awareness and coordination, and ranging and strengthening activities. Round rollers offer progressive exercise sequences - user can move from an easier (smaller diameter) to a more difficult (larger diameter) roller. Foam rollers can be used alone or with other exercisers such as Cando exercise band, tubing, weights and balls. |
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J Fit 202639 36 Inch HalfRound Foam Roller Black $29.25 These 6 diameter foam rollers enhance balance body awareness muscle reeducation flexibility myofacial release and dynamic strength. Dense foam construction of rolls provides firm support for all body types. Half Round Foam Roller 36 . |
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Thera-Roll Textured Therapy Foam Roller - Purple Firm $17.99 Thera-Roll Textured Therapy Foam Roller - Purple Firm. If you're looking to build some more recovery time into your regular exercise routine, then check out the Thera-Roll foam roller. Unique textured design penetrates and releases tense muscle fibers, decreases muscle stiffness and reduces pain. Purple Firm model provides fitness enthusiasts with deep release of sore and tired muscles. |
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Thera-Roll Textured Therapy Foam Roller - Blue Soft $34.99 Thera-Roll Textured Therapy Foam Roller - Blue Soft. If you're feeling the aches and pains of a new exercise routine or a long day of sitting in front of the computer at work, then you need the relief of a Thera-Roll foam roller. Unique textured design penetrates and releases tense muscle fibers, decreases muscle stiffness and reduces pain. Blue Soft model provides fitness beginners or those recovering from injury with gentle release of tender muscles. |
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Thera-Roll Textured Therapy Foam Roller - Grey Hard $19.99 Thera-Roll Textured Therapy Foam Roller - Grey Hard. Don't have a licensed sports therapist to limber you up after every intense training session or racing event? Then you need the Thera-Roll foam roller. Unique textured design penetrates and releases tense muscle fibers, decreases muscle stiffness and reduces pain. Grey Hard model provides competitive athletes with aggressive release of sore and fatigued muscles. |
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J Fit 202636 Half Round Foam Roller 36 Inch Red $28.6 These 6 Diameter foam rollers enhance balance body awareness muscle reeducation flexibility my facial release and dynamic strength. Dense foam construction of rolls provides firm support for all body types. Half Round Foam Roller 36 . Features:. Half round foam roller. Color: Red. Provides firm support for all body types. Dense foam construction. Overall Dimensions: 6 H x 36 W x 6 D. |
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Foam Balance Roller 6 x 36 HalfRound with Tufcoat 302240 $34.58 6 WHITE FOAM ROLLERS WITH TUFCOAT 6 X 36 HalfRound Perfect for positioning balance postural and muscle reeducation spinal stabilization body awareness and coordination and ranging and strengthening activities Round rollers offer progressive exercise sequences user can move from an easier (smaller diameter) to a more difficult (larger diameter) roller Half round roller is a great tool for ankle stretching and knee rehabilitation TufCoatTM foam rollers have a coated exterior that is washable durable and adds an extra layer of firmness |
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Foam Balance / Exericise Roller 6 x 48 Round 302108 $34.58 6 WHITE FOAM ROLLERS 6 X 48 Round Perfect for positioning balance postural and muscle reeducation spinal stabilization body awareness and coordination and ranging and strengthening activities Round rollers offer progressive exercise sequences user can move from an easier (smaller diameter) to a more difficult (larger diameter) roller Half round roller is a great tool for ankle stretching and knee rehabilitation TufCoatTM foam rollers have a coated exterior that is washable durable and adds |
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Foam Balance Roller 6 x 36 Round with Tufcoat 302230 $42.38 6 WHITE FOAM ROLLERS WITH TUFCOAT 6 X 36 Round Perfect for positioning balance postural and muscle reeducation spinal stabilization body awareness and coordination and ranging and strengthening activities Round rollers offer progressive exercise sequences user can move from an easier (smaller diameter) to a more difficult (larger diameter) roller Half round roller is a great tool for ankle stretching and knee rehabilitation TufCoatTM foam rollers have a coated exterior that is washable durable and adds an extra layer of firmness |
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Foam Balance / Exericise Roller 6 x 36 HalfRound 302110 $27.3 6 WHITE FOAM ROLLERS 6 X 36 HalfRound Perfect for positioning balance postural and muscle reeducation spinal stabilization body awareness and coordination and ranging and strengthening activities Round rollers offer progressive exercise sequences user can move from an easier (smaller diameter) to a more difficult (larger diameter) roller Half round roller is a great tool for ankle stretching and knee rehabilitation TufCoatTM foam rollers have a coated exterior that is washable durable and adds an extra layer of firmness |
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Foam Balance / Exericise Roller 6 x 48 HalfRound 302118 $29.12 6 WHITE FOAM ROLLERS 6 X 48 Round Perfect for positioning balance postural and muscle reeducation spinal stabilization body awareness and coordination and ranging and strengthening activities Round rollers offer progressive exercise sequences user can move from an easier (smaller diameter) to a more difficult (larger diameter) roller Half round roller is a great tool for ankle stretching and knee rehabilitation TufCoatTM foam rollers have a coated exterior that is washable durable and adds an extra layer of firmness |
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Full Foam Roller - Black 36 - $34.99 Full Foam Roller - Black 36" - |
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Medium Foam Roller - Black 24 - $29.99 Medium Foam Roller - Black 24" - |