Foam Roll to minimize muscle and joint pain

Foam Rolling can facilitate in stretching muscles and tendons. Foam rolling can be used before or after your workouts. Using a Foam Roller can give you some of the benefits of Myofascial or Sports Massage without the hefty price tag.

In this video I had the opportunity to work with Greg Neal the owner of Core Running Company.  We cover some important areas you may want to focus on after a run or a great workout.  I have also included content that went out to my e-mail list a few months back that covers ways to minimize muscle and joint pain.  Continue reading after you watch the video.

A few months back I read an incredible fitness newsletter from world renowned Physical Therapist Dr. Kareem Samhouri and my partners at Workout Muse about the concept of how muscle works and why you get knots in them sometimes- something that ends up causing muscle and joint pain btw…

It was so good that I asked them if I could use the newsletter verbatim to share with our HH Fitness followers and thankfully they agreed!

Please take the time to read this message below for your own good.

Fitness SUCKS when you’ve got pain but it’s a BLAST when you’re pain-free.

Trust me, I’ve been there and done that with muscle spasms in my back and pains in my buttocks.  That’s why Dr. K and WM put the MISSION: UNBREAKABLE (M:U) program together so you too can experience the powers of all gains and no pain!

Committed to your health,

Heath Herrera, M.Ed., CSCS


Muscles are made up of tons of mini-muscles, or muscle fibers.  Each muscle fiber has individual potential to grow or shrink, depending on how much it is being used, rested, etc.


When a muscle injury takes place, even in an effort to build strength, a small amount of scar tissue is released into the area.  If the injury is small and the scar tissue tries to lay down on a muscle that is moving well, the muscle pulls on the scar tissue and causes it to align with the muscle.  Essentially, you are left with a small amount of restriction from the scar tissue, but nothing too substantial.  Over time, if this is a repetitive cycle, the restriction can build and it can become symptomatic. This is one type of knot.


If the injury is a bit bigger and the muscle can’t be used in this area, the scar tissue has more time to lay down, and a matrix or web of scar tissue forms.  This forms a major restriction in the tissue and can even try to form bone at times, or calcify.  This restriction forms immediately and will continue to build in time if the scar tissue is not ‘broken down’ and absorbed back into your bloodstream through proper massage and exercise.  This is a second type of knot.

In both cases, the area of the muscle that has the knot does not receive good blood supply, because the scar tissue is suffocating it.  Without good blood supply, it’s hard for anything to heal.


What’s worse?


We have pressure receptors in our scar tissue that cause pain any time you touch them.  Initially, this is meant as a protective mechanism to get you to stop bumping into an area that’s sore.  Over time, the need for these pressure receptors goes away, but the pain remains… and we choose not to make contact with that bodypart subconsciously.


After all, it causes pain.  What are we supposed to do?


Just the opposite, I’m afraid.  The only way to get rid of these pesky pressure receptors is by putting pressure on them.  Simultaneously, break up the scar tissue as a muscle shortens and elongates, pulling on the scar tissue and causing it to realign with the muscle fibers.


Because there’s so much blood flow, the restriction goes away and the area heals.  You restore your body.


Fitness Professionals Click HERE —> <— if you want clients and campers feel better, improve performance, and alleviate/eliminate nagging aches and pains

Fitness Enthusiasts Click HERE —> http:// <— if you want to feel better, improve performance, and alleviate/eliminate nagging aches and pains


This program works, and it works exceptionally well.  If you have old muscle tears, pulls, strains, or aches that you’d like to alleviate,  now is the time to act.


You can restore your body, you can prevent injury, and you can move more freely.  Let BJ & I help you:


Have a great day,




PS – One of our new MU clients wrote BJ with a question, and I was so blown away by his response that I thought I’d just go ahead and share it with you… this is why I have no hesitation in telling you that BJ is a stand-up top fitness professional that went to all extremes to help make this product the best he could for you.  He even uses this exact program with his little brother, who he coaches to be a top football star at his local high school.


Anyway, here’s what BJ had to say when asked “How do you recommend I use MU?” – thought you’d be interested:

Hey M***,


On behalf of Dr. K and WM, thanks for your purchase and I hope the program is of much benefit to you as it has been to our other customers 😉


The provided program design cheat sheets outline the program as a nice reference point.


Here’s how my campers and I use the program and how I recommend you use it too:


1.) Our beginner campers do 3 weeks of M:U before moving into our regular high-intensity program. We perform the tissue quality circuit, flexibility circuit, and then the mobility/activation circuit in that order for a 30 minute workout. It’s a phenomenal way to start off if you are a beginner. It will get you moving and sweating without being overwhelmed, especially if you are de-conditioned, overweight, or have any joint/health issues.


2.) M:U makes the perfect active recovery workout on off-days or off-weeks to help compliment your high-intensity workouts as well. It gets blood flowing and circulating throughout your body which will help mitigate soreness and prevent your muscles from tightening up between resistance workouts. It also helps improve posture and off-set the drawbacks of a sedentary job where one sits rounded at a desk all day by working on mobilizing the 3 most important areas of the body: the ankles, hips, and thoracic spine/mid back.


3.) In terms of how to use M:U on a high-intensity workout day, you can use the pre-workout (warm-up) and post-workout (cool-down) circuits to book-end your main workout or perform the M:U circuits later in the day to improve recovery and provide an extra metabolic boost.


4.) Use the self-diagnostic checklists to build your own personal improvement routine as well. If you find that your thighs are really sore on the foam roller, then that becomes an exercise that you perform pre-workout and post-workout to ensure that you don’t get any nagging aches and pains in your knees for example. We all have certain areas of the body or muscles groups that need more attention, so when time is tight, focus on these high-priority areas.


5.) What to do if you only have 10 minutes or time for 1 circuit? If you have joint pain, the tissue quality circuit is your best bet. If you have tight muscles, the flexibility circuit is your best bet. If you have poor strength, balance, and stability, the mobility/activation circuit is your best bet. If you want an awesome warm-up, perform the pre-workout routine. If you want a great cool-down, perform the post-workout routine.


M***, does this all make sense?



Fitness Professionals Click HERE —> <— if you want clients and campers feel better, improve performance, and alleviate/eliminate nagging aches and pains


Fitness Enthusiasts Click HERE —> <— if you want to feel better, improve performance, and alleviate/eliminate nagging aches and pains

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