Let’s Roll Out For National Foam Rolling Day

foam-rolling-woman

Sometimes referred to as the poor man’s massage, foam rolling has gained popularity within to past few years because people are realizing the amazing benefits. Foam rolling is the technique of rolling out a body part to mobilize muscle areas and relieve overall soreness. If foam rolling is done regularly, it may save you trips to chiropractors or doctors. Let’s use the analogy of going to the dentist. People only go to the dentist once or twice a year, but they brush their teeth and floss (hopefully) every day. Foam rolling is like brushing your teeth, only you are massaging your muscles every day. Consistent foam rolling can have a calming effect on the nervous system and help you increase your range of motion, while lessening muscle stress.

 

What Roller Should You Use?

If you are starting off, you don’t want a roller that is too soft and you definitely don’t want the one with bumps because that will murder your muscles. A firm, high-density foam roller will help to massage away the lactic acid, which builds up in the muscles when you exercise. Doing this essentially makes the muscles looser, rolling away the tension that is stored in the fascia, which is the connective tissue that wraps around all the muscles in the body. If the fascia is tight, knots or toxins can get lodged in it and make it thick, dense, and hard to relieve. If you need relief in your feet, you can always step on a tennis ball to reduce tension in the arch.

 

What Muscles Should You Roll?

For starters, don’t roll your throat, face, or ribcage. You can roll sensitive areas like your abdomen, but you have to be a little careful and avoid applying your entire bodyweight. The back is the most common area to foam roll because tension in the lower back can often induce ankle, knee, and hip pain. While it is also beneficial to roll your calves, hamstrings, quadriceps, glutes, and the IT band, rolling the entire back is always beneficial.

 

A Quick Note: If you are rolling the same body part, like your calves, several times a day to get rid of pain, then something isn’t right. Using the foam roller in this way is like applying a bandage to the wound, as opposed to addressing the problem. You can always look up full body foam rolling videos online to loosen all of your muscles.

 

Don’t Rush:

Foam rolling is not something that you should rush through. Rushing through the process will not give you the described benefits. Think about the areas you are rolling and where the pain is in those areas. You may need to rest on a painful spot and move back and forth to massage the soreness.

 

However you roll, make sure to get it done for National Foam Rolling Day. Post a video of yourself foam rolling and tag us on social media!

 

Sources:

https://www.garmin.com/en-US/blog/fitness/national-foam-rolling-day/

https://nationaldaycalendar.com/national-foam-rolling-day/

2018-05-11T16:34:50+00:00

Related Questions

  • Click here to view in a new window

    Q: So in the greater scheme of things is the FULL BODY DETOX just something to get the ball rolling? Why do people see such significant results? Also I didn't find much on bed wetting on your site. My son is close to 13 and has been dealing with a bed-wetting problem since he was a toddler. He has been prescribed things like catnip and other bladder/nervous system supporting herbs. I purchased the teenager cleanse for him but do you have any other suggestions?

    A:

    THE HERBS ARE FORMULATED VERY WELL AND THE HERBS ARE POTENT. COUPLE THIS WITH THE RAW FOODS DIET AND HERE'S YOUR ANSWER! I RECOMMEND CENTAURY EXTRACT! COMING SOON TO DHERBS (AUGUST 2008)

  • Click here to view in a new window

    Q: I am experiencing a lot of gas. It doesn’t smell and when I go to the bathroom it rips out with a loud noise. Also my stomach sounds like it is growling all day is that gas rolling around?

    A:

    Perform the FULL BODY DETOX followed by the 10-DAY SUPREME COLON CLEANSE.

  • Click here to view in a new window

    Q: In the past two months I have lost two molars, these molars had mercury fillings. I have poor iron deficiency, due to loss of blood due to having uterine fibroids. I do believe that my molars dropped out due to this deficiency, and stress. I do get tooth pain from the resulting piece of the molar that is still inside of my mouth. I have to take acetominiphen to stop the pain. I read your article in which you said that you have not been to a dentist in many years, and your teeth are just fine. A dentist told me that if I do not have the molars replaced the the rest of my teeth will spread apart. I am unsure what to do. Do I have two spaces without teeth? Do I leave my other teeth spread apart? Do I leave that area alone? Do I get fake stuff in my mouth? I have begun the process of oil pulling to help with cleansing. I don't know how many times a day I should oil pull? I will be purchasing a tongue scraper, and I have begun to floss more often. I need some advice on proper dental care. Also how often should one have their teeth professionally cleaned, or is there a process in which I can learn to professionally clean my teeth myself, rather than paying a dental hygienist.

    A:

    Dental care is pretty allopathic, and you need to make a choice about the piece of molar in your mouth. Are you willing to deal with your teeth spreading. While my teeth have been fine since 1994, I still live with the damage of my past (I have two teeth that were pulled and have empty space where the molars were - I didn't want plastic or anything synthetic in my mouth). The last time I went to the dentist, he did major damage trying to pull my tooth out. A piece of teeth went through my gums, and slightly protruded through my mouth. It eventually healed, but I learned my lesson. So you have a choice to make, Beloved! Only you can make that decision. You don't want to live with pain though! That's why I got my two teeth pulled - the pain was unbearable! I've been fine ever since due to my vegan and raw foods diet. I know brush my teeth with Dherbs.com Herbal Tooth Powder and sometimes Activated Charcoal. These help keep the teeth very white and the mouth hygienic. You only oil pull once a day, or if you oil pull more than once, you only do so on an empty stomach.

    Product Links:
    Healing Herbal Tooth Powder
    Activated Charcoal

  • Click here to view in a new window

    Q: I have small twitching of the body and muscles for two years. Doctors can't tell me anything. So I was thinking to take your CENTRAL NERVOUS SYSTEM FORMULA. It wouldn't hurt me if I'm wrong and taking it for nothing. I think it's a worth of try. What do you think?

    A:

    First, perform the FULL BODY DETOX. After this kit, take CENTRAL NERVOUS SYSTEM FORMULA, NERVES FORMULA

  • Click here to view in a new window

    Q: I am a generally healthy guy and do my best to eat consciously. But I have had these two unexplainable rock hard 'ball bearing' (about the size of small ball bearing that you'd find in a roller skate wheel...they are located just above my two front teeth under each nostril. They cause no pain or discomfort. Have you ever heard of such a thing??

    A:

    SOUNDS LIKE AN ABSCESS BUT THEY ARE USUALLY PAINFUL. I HAVE NEVER HEARD OF THIS. BUT IF THERE IS A PROTRUSION THEN YOU HAVE FLUID BUILDUP. DETOXIFY YOUR BODY. GARGLE WITH WARM WATER, SEA SALT AND A LITTLE 3% HYDROGEN PEROXIDE. ALSO, SWOOSH WITH SESAME SEED OIL FOR ABOUT 10-15 MINUTES. DO NOT GARGLE; JUST SWOOSH IT FROM SIDE TO SIDE IN YOUR MOUTH.

  • Click here to view in a new window

    Q: I had 2 jaw bone (cavitations) surgeries, from holistic dentist, a dentist I went to prior caused major trauma to the bone and 3 days later my whole face was on fire, this has been 3 years since this happened, he might have pushed the infection I had in my system through the nerves, I am a whole lot better but still experience pain, pressure and fogginess in my head causing me not to think straight at times, pain behind my ears and in lower jaw, as well as discomfort and pressure. I would like to know what product would be good for this, the brain and heart circulation herb? I pretty much have to stay on a raw food diet to maintain my health but this is not totally getting rid of the problem, there is inflammation and pain in my jaws if I eat the wrong thing. Could you please guide me in the right direction?

    A:

    Herbs to try: BRAIN TUNER, NERVES FORMULA, MSM SULFUR, and HEADACHE AND PAIN FORMULA. Also, purchase OXY-DROPS for your drinking water (10-20 drops per glass).

  • Click here to view in a new window

    Q: My husband is experiencing severe lower back pain, and numbness in his leg. He has already had a series of epidural shots in his spine, and the pain is still there. He has been a body builder, and a healthy eater in the past. He is retired Army and thinks alot of the pain is due old injuries. I do not see any herbs for severe back pain. He is on Flexerol, 800 ml of motrin, and I believe next they will suggest surgery (fuse the bones together). Can you tell us what may help his back?

    A:

    It appears his condition is self-inflicted and not degenerative in nature, so herbs exclusively would not be of great help; only partial help. The drugs are making his condition worse. I would suggest he give the Full Body Detox, a try so as to purify his body so REAL healing can begin. The pain may always exist, but it could be contained. He should also see a chiropractic. Being honest too, what he is experiencing is the effect of his cause (what he did to his body under the guise of what he thought was the right thing to do in bodybuilding, and eating what he thought was healthy food). Detox first! But if he can't give up the drugs, I wouldn't recommend detoxing as herbs and drugs don't mix!

    Article:
    Can I Take Medication With My Herbs?

    Product Links:
    Full Body Detox

  • Click here to view in a new window

    Q: Recently my mother was told she has a muscle disease called (IBM) SHE HAS LOST ALL USE OF HER MUSCLES IN HER THIGH AREA AND SHE IN A LOT OF PAIN WHICH OF YOUR PRODUCTS DO YOU SUGGEST I PURCHASE?

    A:

    Have her detox (FULL BODY DETOX) first and after Detoxing contact us or schedule a consultation so we can move to the next necessary modality for her.

  • Click here to view in a new window

    Q: A family member has Amyotrophic Lateral Sclerosis (ALS) which effect the muscles, he doesn't speak clearly, he has to eat using a peg tube.. he is afraid to walk because he thinks he is going to fall. So what kind of herbs can he use? He is on a blood thinnier... I don't think he has ALS but this is what his doctor said, they have been wrong. Please let me know what can be used.

    A:

    Your family member would benefit from performing the Full Body Cleanse. We offer it in liquid form, Liquid Full Body Cleanse, which would be easier for him/her to intake. It should be followed by the Nerves Cleanse and Regimen.

    After completing both cleanses have them on a daily regimen of the Nerve Formula and the Electric Greens Combo Formula.

  • Click here to view in a new window

    Q: My son has spastic cerebral palsy, which is tightness in the muscles in his legs mainly the hamstrings and abductors/abductors. Is there a product in your line that can help?

    A:

    I would kindly suggest you read our â€BELL’S PALSY†article and that you take note of some of the products we recommend to use in that product and use them in your son's condition. Please read the â€SEA SALT SOAK†article as well and have him soak in sea salt water as well.

  • Click here to view in a new window

    Q: Hi, I need insight into these challenges that I going through, my hands are swollen, the bottom of my feet hurt, my chest feels tight, Sometimes I can't keep food on my stomach, and I have headaches often. My left leg has been broken, one time I went roller skating and it bothered me all day long. When I drink cold water it feels like it’s cutting inside my stomach. Doctors have not helped me. All I have been taking is one chemical after another. I'm in so much pain it is hard for me to work, stand on my feet, and sleep at night. Doctors have not helped me I am in need of true healing.

    A:

    YOUR BODY IS TALKING TO YOU. IT IS TIME FOR YOU TO DETOXIFY YOUR BODY. LOOK INTO OUR FULL BODY DETOX AND START YOUR HEALING PROCESS, BELOVED. YOU CAN HEAL! IT'S YOUR DIVINE BIRTHRIGHT!

  • Click here to view in a new window

    Q: I am not sure if I pulled a muscle cause I work with baggage at the airlines. And back pain and abdominal pain has been prevalent. and I hate my job have not been able to get the job I wanted and my mom keeps telling go back to college, but I want to get my degree in poetry. I probably need a new plan, I want to get married but the girl I love she is not that consciousness about her diet and I am a vegetarian. What does back pain denotes Mr. Djuethy. Thank you brother. and thank you very much cause I thank you from the bottom of my heart for being able low the prices on the herbs cause I purchase avidly. Thank you and god bless you from the universe.

    A:

    Beloved, it sounds like your back is against the wall with pressure from other people directing your life. Are you bending over backwards to try and please everybody? Pain is the absent of pleasure. Sounds like you are missing pleasure in your life.

  • Click here to view in a new window

    Q: I am 42 years old. My teeth are not the straightest, but they seem heathy an are white. The dentist recommended that I get braces or a visalign to straighten mainly the bottom teeth. He stated "As we age roots may get twisted and it could lead to problems." I have the 2 bottom canine, that are almost sideways. What would be your opinion be regarding correcting this based on possibilities?

    A:

    Great question! I would be able to answer better if I could actually see your teeth. The alignment of our canines protect all our other teeth. They are critical. Two things for sure happen when the canines come in rotated. One, they do not function fully and therefore all your other teeth can get unusual forces placed on them. We call these forces interferences. Secondly the root of the canine can end up very close to the root of the lateral next to it. When this occurs, bacteria can travel down the side of the tooth, under the gum and increase the possibility that you get bone loss between the two teeth (canine and lateral). The bone is very thin between those roots when the canine is rotated. Also, more plaque accumulates because it is often difficult to clean between the canine and lateral.

    These are the reasons I would suggest moving forward with braces if what I am describing pertains to you. I hope this makes sense.

    Thanks, DMO

  • Click here to view in a new window

    Q: I am so impressed with your website and the level of great information you provide. The product list is very impressive as well. I have High Blood Pressure and have been on medication for a little over five years. I am 5'8" tall 167lbs. I'm in pretty good shape. I don't understand why I have HBP. I know I want to be off the meds. I feel really tired when I try to exercise. (I mean really tired) I notice there is constant congestion and post nasal drip. I'm usually going to the bathroom to urinate 4 or 5 times every night. So, I want to accomplish a couple of things. 1. I want my energy level back so that I can get back into the gym build my body again. 2. I want to get off these meds. I've been thinking about doing the FULL BODY DETOX but I read where some people were having real pain. I'm concerned that if the pain is too bad my blood pressure will go up.

    A:

    Thank you, Beloved! Glad you like the website! I would recommend that you first perform the FULL BODY DETOX (FBD). Drink ginseng tea too while detoxing! Consult with our "HERBAL CHART" for products to take for any diseases you may be dealing with. Again, begin the FBD right away to reclaim your health. The meds are only killing you slowly but surely. You can heal, Beloved!

  • Click here to view in a new window

    Q: Hi, I'm a 51 year old black woman. I have been living with chronic pain for the past two years. I had several medical tests without any definite findings. There has been some talk of MS. My feet, legs and back hurt all the time. I ordered the female detox but upon reading it seems that I need the total body cleanse. Please let me know of anyone the Columbus, Ohio area that may be able to assist me.

    A:

    I would recommend the FULL BODY DETOX (FBD) and then you should see chiropractic for the pain. The FBD should help with the pain though.

  • Click here to view in a new window

    Q: Good day. I have a darken spot on my buttocks from a previous outbreak. Will the ANTI-VIRAL ROLL ON clear up that spot? Or will it go away once the cleansing is completed? Do I have to take the pills in the same order and at the same time each day? Or do I just need to make sure I complete the regimen each day with proper spacing of time?

    A:

    Only your body knows the answer to your question. Give the ANTI-VIRAL ROLL ON a try and see for yourself. Just make sure you take the formulas (all of them) before the day is over with. Just take them in intervals (2-3 hour intervals).

  • Click here to view in a new window

    Q: I have terrible arthritis and I heard that applying magnets to the areas of my arthritis (knees) will help with the healing process. Is this true? (I will be ordering the Joint Aid.) Do you happen to sell any magnets that I could use for my knees?

    A: Yes, magnets can be beneficial for arthritis and other joint conditions. However, we do not sell magnets.

  • Click here to view in a new window

    Q: Approximately two weeks ago, I developed dry, itchy patches on my back. Several things changed during this period, I started using Nubian Heritage Shea Butter soap, I starting the Full Body Detox, I received a deep tissue massage in which the primary focus was my back (olive oil mixed with sesame oil). Also I put Oxydrops, in Dherbs Hair Oil, and Healing Skin Oil. I used the Creativity and Abundance Elixirs. Do you think these changes have something to do with the dry itchy patched on my back?

    A:

    Please read the article "Skin Disorder = Blood Disorder" in our articles section. It may be "healing crisis" if the problem started after using natural products.

     

  • Click here to view in a new window

    Q: Dear Sir, I was told that you were going to be sending me an email about my situation. I've wrote you a few times giving you bits and pieces of information it seems. I was asking one of your representatives about surgery and from the information I gave him he seems to think that I didn't give you all the information that I should have. Well about 13 years ago a lump formed in my breast after my 4th child was born. For years it's just been there. In 2005, after a mammogram they found calcifications in my breast. They did a biopsy and it came back fine. Six months later they decided that they wanted to remove the lump and when they did they found a small tumor. Since then I've taken herbs and God completely healed me. Well after another six months the lump came back but I didn't want any more surgery so I looked up poultice in my "Back to Eden" book and found a poultice that I used. I mixed flax seed meal, yellow corn meal, and funnelgreek tea together and left the poultice on my breast overnight for three nights. My breast began to get sensitive so I stopped using it. About a week later I noticed that the ducted around my nipple was indented, soon after that my nipple itself went inward, then after that I noticed what I thought was another lump in my breast but over a short period of time the lump extended from my armpit to my nipple. Now that whole area is hard and red. I got an ultrasound done and it revealed that I have swelling and cystic form in my breast. They want to do a biopsy but I am against it from what happened last time. Now I have pain in my arm also and at night I can barely sleep. I am at my wits end and don't know what to do except maybe go ahead and let me cut my breast. I have started your Detox program and I know it's working on my body but I don't want if it's doing anything for my swollen tissue inside my breast. I have lost my concentration because I'm constantly reminded about my breast because of the pain. I am a full time student but I'm thinking about dropping out of my classes until this issue is resolved because I can't focus on anything but the pain right now. I went a different doctor on 10/27/08 and they did a cvc (whatever that is) looking for an infection inside my body. The test came back normal, but my scheduled ultrasound is not for another week and I've told them that I'm in pain and need something done now. But they said that's the first available time.

    A:

    It appears the pain is just too unbearable for you and as such you may have to give in to the surgery in order to get immediate but short term relief. I had a friend who experienced what you experienced and the pain was so unbearable she couldn't sleep. I felt for her and I feel for you. I think you must do what is necessary for elimination or reduction of pain first and foremost. The FULL BODY DETOX (FBD) is helping your swollen tissues, but it seems you mind is so distracted that you are in doubt mode and doubt is the subconscious will to fail. If you know you can't do what you need to do (naturally) to deal with this situation, do what you must for present day relief. You have free will here, Beloved! Please use FEMALE BREAST OIL and Drink FEMALE HEALTH TEA during your FBD.

  • Click here to view in a new window

    Q: I am a massage therapist. During a year long detox with the help of a Naturopath I lost about 40 pounds. However, I could only lose weight while fasting. Though I recognized that I was extremely toxic (very thick, dark menses every 15 days to flu-like symptoms) it seemed that fecal matter was getting "stuck" in the bend of the trans. Colon and disc. Colon. Maintaining the weight losses and good health was difficult in spite of being on a wholesome diet. Digestive enzymes seemed to adversely affect digestion since elimination was slow (once a day). Though enzymes worked well in the stomach, I would only gain weight with the use of enzymes: drinking a gallon of water a day only touched my extreme thirst. I would become lethargic and experience painful menses. Cramps, along with swelling in the ankles. Recently a massage therapist who worked with colon massage laid hands on me and told me that my trans. colon was sitting below my belly button. His massaging in the bend of the trans. colon and the disc. Colon was very uncomfortable. We agreed that massage could help with my situation since I felt great after the massage. I take flaxseed oil, prune juice, probiotics, and cranberry juice everyday and I have been seeing a colon hydro therapist for the past five weeks (once a week) with very good results. Is there a special diet that can help pull the trans colon back into position? I really want to be able to eat wholesome foods and look and feel wholesome at the same time. Thank you for your support.

    A:

    I WOULD RECOMMEND COLON REPAIR. CONSIDER THE DHERBS 10-DAY SUPREME COLON CLEANSE AND IT'S CORRELATING DIET (WHICH COMES WITH THE CLEANSE) AND DRINK MUCH VEGETABLE AND FRUIT JUICE, BUT ESPECIALLY VEGETABLE JUICE. FRUITS SMOOTHIES WILL ALSO HELP REPAIR THE COLON. DRINK 2-4 OUNCES OF ALOE VERA JUICE IN A GLASS OF WATER. PERFORM ANTI-GRAVITY EXERCISES 15-MINUTES PER DAY (HAVE LEGS RAISED HIGHER THAN THE FACE - I.E. LEGS UP AGAINST THE WALL WITH HEAD AND BACK ON THE GROUND). PERFORM ENEMAS AND COLONICS AS WELL. ALL ORGANS ARE REPAIRABLE AND THEREFORE YOU CAN HEAL YOURSELF OF THIS CRISIS. PEACE, OPTIMAL HEALTH AND WELL-BEING BE UNTO YOU.