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Product Review— Foam Roller

Product Review—Foam Roller

Author: Phil Gawlak, NASM-CPT, CES, GFS, FNS

A review of the 6” diameter closed cell foam roller. This roller is a great tool for anyone seeking relief from tight or overactive muscles. This may be a bit firm for some beginners, but with consistent use the body will adapt quickly. The basic closed cell roller is among the most durable available, especially at its low price point. I highly recommend this foam roller as it is an effective way to help inhibit or relax over-active muscles before and after your workout. A qualified Personal picture165trainer can help you identify those over-active muscles and how to use the roller safely and effectively. If you have sore muscles, or feel like you have some tight muscles that need some smoothing out, this is the perfect product. This foam roller is also a good option for a multitude of other exercises as well. Due to its firmness, you can perform balancing exercises, as well as stability and core exercises. Because it is made of high density materials, this closed-cell roller can retain its shape and firmness for longer than many others. This roller is simple, but sometimes the simplest products are the most effective and most durable. I use this foam roller with many of my clients, as well as in my own personal workouts. It is one of my favorites and I recommend it to all of my clients and suggest acquiring one to add to your workout regimen.

 

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A Solution to Sciatica

A Solution to Sciatica

Author: Andrew Mills, BA, NASM-CPT, FNS, CES, PES, BCS, Master Trainer

Sciatica refers to pain that radiates or shoots along the sciatic nerve, typically starting about the lower back or hip and traveling down the leg. Sciatica typically only affects one side of the body, although it can affect both. Although sciatica can be very painful and at times crippling, most cases can easily be resolved with the proper stretching and use of myofascial techniques.

SciaticaThe most common cause of sciatica occurs when the nerve becomes pinched in the hip by a muscle called the piriformis. The priformis is responsible for rotating the leg outward and when it becomes over-active and tight with tension it puts pressure on the sciatic nerve. In less severe cases pain will radiate/shoot from hip to foot and in more severe cases—when the nerve is pinched completely—the result can create a buckling of the leg and cause temporary loss of use.Picture11

The solution is fairly simple. By using myofascial techniques—like foam rolling the piriformis (figure 1.1) or having a massage therapist target the muscle—tension can be relieved within the muscle and the scar tissue or adhesion preventing the muscle from lengthening can be broken apart. Afterwards, proper stretching of the piriformis will provide relief on the sciatic nerve and over a short period of time rid sciatica altogether. Proper exercise technique and/or proper walking/sitting can prevent sciatica from ever returning.

 

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