Filed under: Flexibility
Foam rolling can help increase your range of motion (that is, how much your muscles and joints can move) and reduce muscle soreness that results from working out too hard or too long. So how does it work? More research is needed to understand its full effects, but Golgi tendon organs—specialized muscle nerve endings—are sensitive to changes in muscle tension. When you roll over them, the muscles relax. Here are some tips for effective foam rolling:
- Don’t foam roll over newly injured areas.
- If you’re just starting out, you might want to choose a lower-density foam roller. Higher-density foam rollers will provide more pressure.
- Roll to find tight spots in your muscles and then hold your weight over those areas, or continuously roll over a muscle to loosen it.
- Gradually increase the amount of time you roll over each muscle. If you’re just starting, foam roll 1–2 minutes per muscle group.
- Focus on large muscle groups such as your quads and upper back.
Check out HPRC’s how-to videos on foam rolling calves, hamstrings, glutes, and more. Roll on!
Many Warfighters relocate a lot, and moving to a new home is hard enough without the added stress of an injury. Here are some tips on how to properly lift and push/pull heavy objects such as moving boxes and furniture, and how to take care of yourself if you do sustain an injury:
- Wear less-restrictive clothing such as looser-fitting pants or workout clothes.
- Wear closed-toed shoes.
- Take breaks when necessary. Stretching and reassessing your mechanics can help you maintain proper posture when lifting. HPRC has tips on how to maintain flexibility and remove tension in your body.
- The U.S. Army has some additional Lifting Techniques for handling heavy objects.
- Remember to keep your core tight and use your leg muscles rather than your back to lift heavy objects.
The best way to prevent back injury is to strengthen your back and core muscles. The National Institutes of Health (NIH) has suggestions and exercises to help build your back.
If you’re sore from all the lifting or think you may have pulled something, you can treat the pain with ice and rest—and perhaps an over-the-counter pain reliever—for the first 48 hours. Follow the NIH guidelines on how to further treat your back pain if it’s acute. However, if the pain persists, consult your doctor to rule out a more serious back problem or injury before you do any more heavy lifting. If all seems well, consider core-strengthening exercises to support your back. Taking a yoga class to relieve your pain, build your muscles, and return your back to normal function is a good option. In a recent large study of adults with chronic low back pain, those who participated in yoga classes saw reduced pain symptoms and improved mobility that lasted for several months.
For more about how to protect your back, please visit HPRC’s Injury Prevention Series. Good luck with your PCS!
Increasing your flexibility with a regular stretching routine can help improve your performance by allowing your joints to move with greater range of motion (ROM) with each step, swing, or turn. Stretching also is a great way to increase the blood flow to your muscles, so it can be helpful prior to PT or sporting events. You can start increasing your flexibility with simple stretching and foam rolling exercises; check out our Performance Strategies for tips on how to begin.