Yesterday Em took first blood with the community stroke blog post. I could go on, bar for bar, with how this year’s Nutts came in as nice deload to reconnect with our roots, while ushering in the future. Big love from this guy right here, but how we keep it rotating with some hit tips from yours truly. Suck it Clyde.
Soft Tissue Tip 1 brought you an adaptation of a pinpoint approach to using the foam roller. It focused on breathing in an attempt to relax the area before working that same target area with you body weight pressure. Check it out here: https://www.madlab.ca/mad-mobility-soft-tissue-tip.html and https://www.youtube.com/watch?v=NMMKmLUEG9c&t=10s
Soft Tissue Interim Tips
Different strokes for different folks - Tissues respond in different ways. It’s like going back to the single life, only to find how weird people still are, no matter how much you’ve “figured out”. So when you’re trying to be effective, you might as well have a game plan. The successful ones are persistent with the basics but are open to new angle.
How hard should it be? - Clearly, there is some touch induced analgesia, you know, rub it, it feels good. It can be uncomfortable at first. It can be tough to determine what is too much. Generally speaking, if you’re feeling some searing hot pain, lay off pal. Consider slowly applying pressure, gradually ramping up to something just shy of that jumpy pain. Ramp it up through some breathing.
Don’t roll that! - Cruising over joints can be bad news. I wouldn’t go loading up my bodyweight or any significant pressure on a boney area. We’re focusing on soft tissue, the stuff that’s designed to be that way. It just sounds like a bad idea doesn’t it, like “searing” pain.
Slow vs Fast - I wouldn’t advise the quick roll unless you have allotted significant time to train. It can be useful between sets and as part of a warm up routine if you aren’t in a rush. Swift brief rolls over tissues can trigger a neuromuscular response and “wake things up”; but, there is just a better use of your time. Slow is ideal for creating change and encouraging the tissue to chill. You create the mood. Why you moving so fast?
When? How Long? Typically after training or in your down-time, as long as the area is warm. Take a few breaths for the first minute to relax over the area, then perform your choice of technique for the next 2 minutes. Speak to your coach and match your lifestyle appropriately.
Be sure to keep up with the MadLab School of Fitness media outlets as well as my personal ones. I’m going to keep the juice coming your way with regular segments; I’ll help roll out some potentially useful information, should you choose to use it. Even with my potential to be long-winded, my approach to mobility is far from. It’s all about the basics, and beating them til nothings a problem. And that means getting after it, every day, or whenever you decide it matters.
Thursday will come with a new video tip, just the tip.
Emile Maxwell Connaughton