Category Archives: Exercise tips

A sight for sore legs

What if I told you you could move around again, easily and gracefully, like you did when you were a child?

Even if you are getting really sore in boot camp.

The secret is called: “foam rolling”. Also known as Self Myofascial Release or SMFR for short.

Let me tell you. Just one session of foam rolling can do so much for you – it’s almost unreal.
It’s like experiencing a brand new color for the very first time.  We get so used to chronic tension we learn to ignore it.  But eventually you won’t be able to ignore it because it basically cripples you.

You know, the hunched back, stiff walk, back pain…

That’s why, once you’ve foam rolled for a month — you’ll never want to be without it.

Just imagine being free of muscle tension and soreness.  Picture moving easily without stiffness.

It’s GREAT!  And here are at least 14 more things it does for you…

Doubles  your flexibility instantly (perfect before a workout)
-  Dramatically reduces soreness after workouts
-  Speeds up recovery time from intense muscle work (like Portland Boot Camp)
-  Massages your muscles
-  Reduces or even eliminates chronic unbalanced tension in the  back, legs, hips and neck
-  Improves posture
-  Targets hard to release areas like your hip flexors and inner thighs
-  Helps eliminate toxins and waste products
-  Improves muscle tone
-  Frees your body to be more graceful and agile
-  Relieves or eliminates chronic muscle stiffness or pain
-  Maintains your muscles
-  Prevents injury (it facilitates proper length and tension relationship of the muscle prior to working out so
tight muscles won’t pull on joints.  It helps prevent dysfunctional movement patterns that lead to injury!)
-    Wake up without stiffness!

This is not hype.  It really makes a difference in the quality of your life if done regularly.  Especially if you work out often.   And, I can honestly say, beyond a shadow of a doubt, that the humble foam roller is, hands down, the most important tool in your arsenal of fitness and health equipment.

OK.  Here’s how it works: When you press against a muscle knot, it causes the muscle to automatically relax.  You can’t help it… iIt’s a muscular reflex everyone has.  This is a very good thing.

Rolling stimulates tiny sensors in the muscles and near tendons.  And if you stimulate the sensors the right way, your muscles automatically relax and loosen.  If you follow the foam rolling with an appropriate warm-up and then stretch, well… then you will feel incredible. So much looser and relaxed.

Once you get the hang of using it, you will never go back.  It just is that good.

In fact, the difference in muscle tension is usually noticeable after the very first time.

They’re cheap and easy to use.  You can roll just about anywhere.  And best of all, the new ones last at least 3 times as long as the old ones did.  The old ones would flatten out in about 4-6 months.  The new ones are specially engineered to hold their shape indeifintely!

So, let me finish by saying, if you are serious about fitness and
do not have one yet, you are doing yourself a grave disservice.

So, here’s how to get your own: You can buy them in Portland for boot camp at FitRightNorthwest There may even be physical therapy or massage stores that carry them.  Or, if you like, you can order below and get the NEW “never flatten” kind at the link below and have it shipped to your door with detailed printed instructions included.

I bought 2 small ones from Perform Better for traveling. One for me and one for my wife. Since they’re only a foot long and half as wide, they fit easily into a suitcase.  Trust me… they are RELIEF after a long day of walking or hiking.

The sooner you get your own, the sooner you feel better, and more relaxed than you can imagine — so go get yours ASAP!

Daniel Iversen

PS Here is the link to a PDF explaining how and why to use a foam roller in detail: How to Foam Roll  And here is where to buy one online:  Perform Better (make sure to get a ROUND one. not a half one. Any size will do)