Foam Roller Quotes

The sea answers all questions, and always in the same way; for when you read in the papers the interminable discussions and the bickering and the prognostications and the turmoil, the disagreements and the fateful decisions and agreements and the plans and the programs and the threats and the counter threats, then you close your eyes and the sea dispatches one more big roller in the unbroken line since the beginning of the world and it combs and breaks and returns foaming and saying: "So soon?" E. B. White "On A Florida Key

It is a wonderful place, the moor," said he, looking round over the undulating downs, long green rollers, with crests of jagged granite foaming up into fantastic surges. "You never tire of the moor. You cannot think the wonderful secrets which it contains. It is so vast, and so barren, and so mysterious.

We know that fascia has the physiological characteristics to be a pain generator,” Wilke says. When researchers injected a hypertonic salt into the fascia (a harmless way to inflict pain in the lab), people rated it as more painful than when the injection was made into the muscle.4 This could well be the reason that it can hurt to use a foam roller or one of the countless other self-massage devices that have become popular.

Having learned my lesson the hard way, I now make time for what I formerly overlooked in my training: massage and electrical stimulation (to improve blood flow and expedite the repair of small muscle tears), ART (to continually correct my imbalanced musculature), chiropractic adjustments and core exercises (to maintain spinal alignment and strengthen body stability), and laser treatments combined with the consistent use of foam rollers (to break up the accumulation of scar tissue in worn muscles, which can lead to injury).

Many foam rollers are too large and too hard to navigate around bony prominences, joints, or delicate tissue junctions into which the grippy, pliable Roll Model Balls can easily navigate.

as they marched out on their way to band practice to get fitted for new hats to hide foam rollers in, as the athletic director was very against the band members having smooth fascia and demanded they have sore muscles while the football team played.

The black-and-silver motorcycles backfired like pistol shots, then roared from the drive and down High Street. The riders headed out Shore Road, past the private docks. The fog of the night before had given way to a bright-blue summer morning. As the boys sped along in a cool, salty breeze they watched the white sand of the beach on their right. There was no sign of the Sleuth. Finally they reached the head of the bay and turned sharply, following the seacoast northward. For a while Frank and Joe saw only the big green rollers of the Atlantic as they broke into foaming white along the sand and rocks.

on a seagull poo–like texture when mixed into cold water. Amelia saved my palate and joints by introducing me to the Great Lakes hydrolyzed version (green label), which blends easily and smoothly. Add a tablespoon of beet root powder like BeetElite to stave off any cow-hoof flavor, and it’s a whole new game. Amelia uses BeetElite pre-race and pre-training for its endurance benefits, but I’m much harder-core: I use it to make tart, low-carb gummy bears when fat Tim has carb cravings. RumbleRoller: Think foam roller meets monster-truck tire. Foam rollers have historically done very little for me, but this torture device had an immediate positive impact on my recovery. (It also helps you sleep if used before bed.) Warning: Start slow. I tried to copy Amelia and did 20-plus minutes my first session. The next day, I felt like I’d been put in a sleeping bag and swung against a tree for a few hours. Rolling your foot on top of a golf ball on the floor to increase “hamstring” flexibility. This is infinitely more helpful than a lacrosse ball. Put a towel on the floor underneath the golf ball, lest you shoot your dog’s eye out. Concept2 SkiErg for training when your lower body is injured. After knee surgery, Amelia used this low-impact machine to maintain cardiovascular endurance and prepare for the 2014 World’s Toughest Mudder, which she won 8 weeks post-op. Kelly Starrett (page 122) is also a big fan of this device. Dry needling: I’d never heard of this before meeting Amelia. “[In acupuncture] the goal is not to feel the needle. In dry-needling, you are sticking the needle in the muscle belly and trying to get it to twitch, and the twitch is the release.” It’s used for super-tight, over-contracted muscles, and the needles are not left in. Unless you’re a masochist, don’t have this done on your calves. Sauna for endurance: Amelia has found using a sauna improves her endurance, a concept that has since been confirmed by several other athletes, including cyclist David Zabriskie, seven-time U.S. National Time Trial Championship winner. He considers sauna training a more practical replacement for high-altitude simulation tents. In the 2005 Tour de France, Dave won the Stage 1 time trial, making him the first American to win stages in all three Grand Tours. Zabriskie beat Lance Armstrong by seconds, clocking an average speed of 54.676 kilometers per hour (!). I now use a sauna at least four times per week. To figure out the best protocols, I asked

Rolling out the fascia Very often it’s not the muscle, it’s the tight, constricted fascia that’s causing pain in your body. Fascia is the stuff that encases the muscles, like a layer of Saran Wrap (think about that film on a raw chicken breast). As you age, it tightens. Stretching doesn’t really get to tight fascia. It needs pressure to help it release, like what you’d get from a deep-tissue massage or from using a foam roller. Tight fascia doesn’t just cause aches in muscles and joints; it can also change your gait and compromise your posture, generally making you look and feel old.

RumbleRoller: Think foam roller meets monster-truck tire. Foam rollers have historically done very little for me, but this torture device had an immediate positive impact on my recovery. (It also helps you sleep if used before bed.) Warning: Start slow. I tried to copy Amelia and did 20-plus minutes my first session. The next day, I felt like I’d been put in a sleeping bag and swung against a tree for a few hours.

Next, do some dynamic stretching specifically to the body parts you will be working on. These could include arm circles, leg swings, trunk circles, bodyweight squats, or lunges. We will explore this further in the Mobility chapter. After the workout, you should do static stretching, which we shall explore further in the flexibility chapter. I also recommend using a foam roller to perform a self-myofascial release massage either pre and/or post workout. This simply involves placing the roller between the muscle group you wish to work and the floor or a wall. You then roll back and forth to apply pressure to the muscle.