Foam Rolling To Reduce Soreness & Tightness...

Hey Riders, as we all know, stretching is key to incorporate into our workouts to help prevent injury and reducing soreness. Did you know that Foam rolling is also a key component to incorporate into your workout as well? Foam rolling also known as ,Self-myofascial release, is a fancy term for self-massage to release muscle tightness. Using a foam roller is a way to perform myofascial release around muscles. “Myofascial” refers to fascia, the connective tissue that surrounds your muscles and other body parts and allows for movement. Foam rollers can target trigger points, which are areas in muscles where knots have developed over time. Also, limiting soreness by increasing blood flow, flexiblity and range of motion. Personal Trainer and our instructor here at Prime Cycle, Caitlin, has shared 5 important form rolling techniques that you should be doing after your cycling workout...

-Keep it SLOW & CONTROLLED. Yes, it may hurt a little but that means its working!
-90 seconds for each muscle group 
-Roll for longer at points of major discomfort 

Lay Length wise on the foam roller, knees bent and feet placed on the floor. Rest your warms in a 'W" with your palms facing up and elbows rested on the ground. Slow and controlled bring your palms up towards the crown of your head and back down to your starting position. 

.:Upper Back:.IMG_5556

Lie down with your back on the floor. Place a foam roller underneath your upper back and cross your arms in front of you, protracting your shoulder blades. Raise your hips off of the ground, placing your weight onto the roller. Shift your weight to one side, rolling the upper to mid back. Alternate sides. 


.:IT Band:.IMG_5560

Lie on your side with bottom leg placed onto a foam roller between the hip and the knee and top leg crossed in front of you. Place as much of your weight as is tolerable onto your bottom leg. Roll your leg over the foam from your hip to your knee. Repeat on opposite leg.


Lie face-down on the floor with your weight supported by your hands or forearms. Place a foam roller underneath one leg and keep that foot off the ground. Shifting as much weight onto the leg to be stretched as is tolerable, roll from above the knee to below the hip. Repeat on opposite side.


Sit with your butt on top of a foam roller. Bend your knees, and then cross one leg so that the ankle is over the knee. Shift your weight to the side of the crossed leg, rolling over your glutes until you feel tension. Repeat on opposite side.

We now have a RECOVERY ROOM at our Downtown location Riders! Stocked with yoga mats, foam rollers and lacrosse balls to help you rocover before or after your ride. Enjoy!       


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