Foam Rolling and Acupressure

I've heard it said that the things everyone is looking for on the internet are how to get rich, how to get skinny and how to get laid (I'd also add how to get published). I don't know that I have any insights on any of those things that you can't get anywhere else, although I'm partial to the slow-but-steady school of achieving them all, if that helps.

But on the subject of getting skinny, I've been thinking a lot about recovery lately. Specifically, I've been thinking about various sore or tight muscles, and how to get them not to be sore and tight. The journey I'm on is currently ongoing, but I'd say that it's worth it, so these resources might be helpful.

The first thing to do is to find a personal trainer. I've talked in the past about how they're not always so helpful, but this is one area where they're really worth it. Depending on your goals they can recommend the best ways to tackle your specific pains and tightnesses, and they can diagnose the real problem behind a continuing ache you might have. The game-changer for me was a few years ago, when my trainer at the time explained that a tight muscle is a weak muscle: therefore, rehabbing that muscle means rolling it, stretching it and exercising it, in that order.

For those, like me, who are reluctant to go back into the gym until the pandemic is a little more beaten, there are now virtual training sessions. My gym, 24 Hour Fitness, offers them for cheaper than in-person sessions, though they can be a little tough to find. The obvious downside to virtual training is that you need to get your own equipment, so that's where the next section comes in.

The first thing to have at home is the actual foam roller, and this is the brand that I have at home. TriggerPoint makes them in a variety of sizes and softnesses, as well as varying amounts of things sticking out of them. Larger rollers mean you can roll both legs at the same time, but may be less portable; I prefer the orange Grid travel, because it's neither too firm nor too soft. The ones with studs coming out of them are good for getting into hard-to-reach areas, but may be too painful for beginners.

For getting into smaller areas, I have a set of massage balls similar to these (which appear to be sold out). My set has a more spiky second ball, but the smooth one is the one I use the most - I'll typically pin it against the wall and work it around the tightest back and shoulder muscles. You can also use them for rolling out the soles of your feet, but if you want to really hit the smallest trigger points there, I recommend golf balls.

For additional resources on foam rolling and acupressure, I'm currently reading Becoming a Supple Leopard by Kelly Starrett. His book has its detractors, and it requires even more equipment than I've got, but it's good for finding all the different parts of your various muscles that you can smash or floss or roll. I've worked my way down to his section on the adductors, which has been a revelation.

A slightly less intense beginners' routine is here. It walks you through various ways of rolling out some of the more common muscles that need it, and includes a primer on what fascia is and why you should get it in working order. I also sometimes listen to Bret's podcast, when it's got someone interesting talking on it - they're not all about fitness, but I think those are the ones I listen to most commonly.

Those are some of my resources for rehabbing my muscles. I've found that these routines have helped a lot in releasing tightness in my back, neck and calves (my worst trouble spots), as well as hamstrings, quadriceps and glutei. And now, if you'll excuse me, I have to go sort out my shoulder...