"Why in the world would I want to roll around all over the ground over top this piece of foam?  That has got to be the dumbest thing I have ever heard".

Does that sound familiar to anyone?

Whenever I  recommend to someone that they need to begin to use the foam roller, I generally get all sorts of funny looks and comments about how a piece of foam couldn't possibly help them.

If you will bear with me for just 1 or 2 paragraphs I am going to give you a quick anatomy lesson.  Over top of our muscles sits a layer of fascia.  Fascia is made up of a very strong connective tissue, its jobs are to surround, protect and offer some support to the muscle.  The fascia also helps to divide the muscle keeping it separate from other muscles.

Over time through injury, overuse, neglect, inactivity and faulty movement patterns the fascia can become tight, knotted or actual adhesions can form.  All 3 things will cause what we call a trigger point or knot.  A very painful spot in the muscle that can usually be pinpointed with a thumb.

If the trigger points become severe enough typically a visit to the doctor will ensue.  Unfortunately, no amount of medicine or the typical trauma care given at the doctor's office will cure this particular problem which leaves most people very frustrated when they leave the doctor.

Usually the first treatment you will be given is to go home and stretch the tight knotted muscle. 

So let's break this treatment down.  First of all we have learned it is not the muscle that is tight it is the fascia.  Second, go and perform this little experiment for me.  Take a piece of rope or an old worn out t-shirt rolled up and place a knot right in the middle of it.  Now grab both ends and stretch the heck out of it.  Finally take a look at the knot is it tighter or is it looser?

If you performed the experiment correctly the knot will be tighter.  Translate this information over to the fascia, if I am stretching a tight and knotted spot am I helping or making it worse?  Obviously you are making the problem worse.

The Solution – the foam roller and changing the density of the knotted area before you stretch allowing you to break up the knot as opposed to making it tighter.

Many people complain that rolling over the knotted area is very painful, yes that can happen but, what you will notice the more you roll is the pain will begin to diminish.

Check out this page if you are in need of a good foam roller.  Later in the week I will share a few of my favorite exercises on the roller.

Stay Motivated,

Karen 

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The advice I give to all of my clients before they begin a running program is to first get a new pair of shoes.  Not just any ordinary pair, a pair that is made for your feet.  You will need to go to a shoe store that specifically does gait analysis.  Most running stores have this service.

Next, try to limit the amount of concrete you run on, grass, dirt and cushioned tracks are the best surfaces.

Lastly follow the 10% rule as you add to your total weekly mileage.  For example, if you run 10 total miles this week you should run no more than 11 miles next week.

Running and walking can be very rewarding and cause little injury if you follow the above guidelines.

Today's Agent for Change Tip:

Make it your goal this week to reduce stress in your life.  I know this is easier said than done, but that is why we are going to make it your goal.  Take some of the following strategies and try to use them when you feel the stress coming on.

Take a hot bath, call a friend, listen to music, exercise, read a book and most of all step away from the stressful situation and take 10 minutes.

Stay Motivated,

Karen

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So what do you do?  Here is where I would normally lay out an entire program for you and give you all the details about how to fix this problem.  Instead I am actually going to direct you to my good friend Aaron Benes's Blog he is doing a whole 4 part series on "Healthy Shoulders", every Tuesday for the next 3 weeks he will add the next part.  I really feel this is something you should go back and check out each week.  Remember a few days ago we talked about the band-aid fix, it is easy to stand up straight and pull the shoulders back, but that does not fix the problem.  I promise if you follow Aaron's program you will come away with some seriously healthy shoulders.

Today's Agent for Change Tip:

Get some kind of notebook (spiral, 3 ring, it doesn't matter) and begin a fitness journal.  Keep track of what you do or don't do every day.  Keeping track of your daily activities on paper helps keep you accountable.  It will also give you a running tally of what you have been doing in case you have an injury or hit a plateau.

Stay Motivated,

Karen

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