Foam Rolling

If you’re anything like me, the moment you have to get out of your car after a long hike, your body starts to scream, “NOOOOOOOO!” Your legs hurt. Your hips ache. And your back hates life. The answer to your body’s screams is foam rolling! (Please click THIS and read my disclaimer) Yup, that little piece of dense foam can be a life saver for tight and tense muscles.

I was introduced to foam rolling a few years ago when my leg completely gave out on me at work due to a sciatic nerve issue. A co-worker suggested I use the foam roller she kept in her office, and I’ve been using one ever since! Now, after a long hike, I have a few “rituals” I do including foam rolling (as well as stretching, Epsom salt soaks, etc.).

My legs usually need the most love from the roller, but I think it’s important to keep the body balanced, and for that reason, I do a full body roll out. My favorite routine, hosted by Ashley Borden, can be found below and will leave your entire body feeling like butter! My favorite is always the lower parts of the calf routine and the shins. Oh god, the shins! It feels so good!!!

You will notice that the lower back and neck are missing from this video. And for good reason! You never want to do any kind of at-home massage on two areas of the body: your joints and the spine. These areas are very sensitive and can be easily damaged. If you feel that your joints are stiff or your back is in a lot of pain, stretching is probably the way to go! Otherwise, please seek a professional for help and do not try to massage it out at home.

 

When you’re done rolling out, please make sure you drink plenty of water! The science behind the “why” is fraught with all kinds of arguments, so I’ll spare you the not so hard facts and just say this: when I don’t drink water after rolling out, I get flu like symptoms. Chills, upset stomach, fatigue, body aches. But, when I remain hydrated afterwards, I feel great! The same is true when I go in for a deep tissue massage. Again, the arguments for and against why you should or shouldn’t drink water after are all over the place, but my recommendation is to drink it. I mean it’s water. It’s not going to hurt you! 😉

What are some of your post-hike secrets to relaxing those tight muscles? Do you have a favorite foam rolling technique or video? Let us know in the comments below!

Hike safe and see you on the trails.