Edwin is back at it again, with his second blog installment! Check it out (and thanks Edwin for another great perspective!):
I love CrossFit; it's something I think about a lot. In order to get better, I think there are many things you can do that we may overlook. What I want to share in this blog is how myofascial release in my opinion is a key factor in performing at your best for the long run. What myofascial release really means is massaging areas of your body that may be sore or having taken a beating from our WODs. Although painful at first, doing the following things will help keep your body primed to kill future WODS. Please note that the info below is from my personal experience so take it for what it's worth: a newbie's perspective on how to better experience CrossFit through myofascial release.
If you have not yet started foam rolling, what are you waiting for? Foam rolling areas of your body can relieve built-up stress and keep you going strong through your CrossFit experience. Although you can pretty much roll any part of your body, the thing that all newbies should do is roll your glutes, hamstrings and IT band (side of your leg). These areas get tight easy especially for people like me that sit a lot at work. With just a few minutes a day of foam rolling, soreness in your lower back region (that can be common to CrossFitters) seems to disappear. As a side note, this really helped me as I still struggle with proper form on deadlifts. Even though I'm still working on my form, I'm no longer scared of a tight lower back after deadlifts like I used to be.
Similar to foam rolling, you can use a lacrosse ball for myofascial release instead of a foam roller. The lacrosse ball can get into areas that a foam roller can't. Where a lacrosse ball does wonders for me is in my shoulder area. I can get tight shoulders that cause pain during shoulder-intensive workouts so rolling the lacrosse ball along my shoulder blades seems to relieve the pain. Also, rolling a lacrosse ball across my shoulders at work is a great stress reliever. Try it as it tends to wake me up during the afternoon when my shoulder gets the most stiff.
For those of us that have graduated from the foam roller (after awhile, the foam roller just isn't hard enough), the rumble roller (introduced to me by Arin) is another step above foam rolling. The rumble roller is a foam roller with thick spikes all around the roller. The spikes, like the lacrosse ball, are meant to get into areas that a flat foam roller can't. Where I like using the rumble roller most is on my calves. If you ever feel tight calves or shin splints, try rolling out those calves. As we do quite a bit of running and jumping in our WODS, it's no wonder that our calves can tighten up.
Please chime in on these tools or others you may use for myofascial release. If you use specific techniques for myofascial release, please share.
handstand push up
Posted by Zareh.