Foam Rollers

f you are unable to afford regular massage or simply can’t fit it into an already busy schedule a good alternative is a foam roller. While it can’t replace massage entirely it can help with releasing tight muscles and flushing waste from the muscles. Foam rollers come in a variety of sizes and densities. If you’ve never used a foam roller or are unfamiliar with deep tissue massage I’d recommend a softer roller to start with.  Sample Foam Roller Routine (15min) Starting at the bottom or top and working your way along the length of a muscle slowly move along until you find a tight spot then pause and slowly work back and forth in smaller motions or rocking side two side, focusing on the tight spot spending about 10-15sec before moving on. Repeat this process several times, top to bottom, each time pausing at the tight spots before rolling back and starting again. Calf 

                Starting just above your heel slowly work your way up, stopping just before the back of the knee.   Hamstrings

              Starting right at the base of the glutes is a boney protuberance called ischial tuberosity (commonly called the “sit bones”) where the hamstrings attach. Roll down the length of the muscle until you are just above the back of the knee.   IT Band/TFL

              At the top of the femur is a boney point called the greater trochanter. Starting just below that and rolling down the side of the leg and stopping just above the knee. The ilio-tibial band (or IT) is a common problem site for cyclist as well as runners and spending some time working it after your workouts can do wonders to reduce knee pain.   Glutes/Lateral Hip Rotators

              All you do is sit on it and yet for cyclists, this can often be another very tight spot. Place your weight just behind that boney point on the side of your hip and roll upwards.   Quads

              As the primary muscle group used in cycling the quads can always benefit from a roller. Starting above the knee, work your way up towards the hips. Be sure to make several passes focusing on each of the muscles in the group.   PHOTOS BY ALICIA OSBORNE

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