❌Myth Buster #3: Foam roll the IT band
to reduce tightness & knee pain ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
✅Truth: Foam roll the top of the hip, front of the hip (hip crease) & book in a sports massage!
🤔The purpose of foam rolling is to trigger a relaxation response in muscle tissue, resulting in making it more pliable, increasing blood flow to assist in recovery, desensitising over stimulated nerves and reducing a feeling of tiredness. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
🤯The problem with foam rolling your ITB (Illiotibial Band) is that it can't relax, since it can't contract. The ITB is a long very strong tendon with no contractile tissue, that would require a huge amount of force to change it's physical structure - far more than can be exerted by a foam roller.
🤕Lastly, it hurts, more than any other muscle tissue to foam roll, this pain should not be misinterpreted for it being 'tight' or in need of further rolling and certainly does not promote the relaxation response that of foam rolling should promote.
✅ If you feel that your ITB is causing you knee pain, contact our team in The Treatment Room to book a thorough assessment and give you a better solution that foam rolling your ITB.
📞Call us: 01483 682136 or
💻email us: [email protected]
I can’t believe February is more than halfway over already! How is your 2018 so far? If you’re desperate for guidance on sticking to those resolutions and getting what you want, get my free download for 10 Steps to Success - link in bio!
🧘🏼 Join us for our Yoga Beginner’s course with @lucybutler_yoga starting Monday 5th March 19:00 – 20:00!
🧘🏼♂️ An ideal foundation from which you receive a high level of personal attention in developing your Yoga practice.
🧘🏼♀️ Perfect for beginners and suitable for anyone looking to revisit the fundamentals of Yoga, the course provides an introduction from which you may improve posture, refine breathing, tone and strengthen the body whilst improving flexibility and exploring Pranayama (breath control).
What does the course involve?
//Introduction to Yoga and overview of postures
//Exploring Pranayama (breath control)
//Learn basic postures ⠀⠀⠀⠀⠀⠀⠀⠀⠀
//Introduction to standing postures including the Warrior series //Basic sun salutation ⠀⠀⠀⠀⠀⠀⠀⠀⠀
//Introduction to inversions including downward facing dog, forward fold and balancing postures. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
//Introduction to backbends and the movement of the spine (posture benefits)
//Seated postures including forward fold, twists and how to use the breath in these postures ⠀⠀⠀⠀⠀⠀⠀⠀⠀
//Bringing everything together in a class format and discussion on the course with a Q and A for whats next for your Yoga practice!
✅ Book now at www.surreysportspark.com/book/ or ring 01483 683 570!
Congratulations to the Mavericks BJJ team for their performance at the Brighton Winter Open. 4 golds, 5 silvers and 5 bronze. Big shout out to the girls team for showing what they are made of #mavericksacademies#bjj#guildford
Today is by far the warmest we’ve had - yesterday was sunny but there was a nip in the air - but today...oh my...it’s a stunner.
And for those of you taking daily cold showers/cold water therapy...after this practice both my girls plunged into our pool (which is so so so so cold!)...it took a lot of guts for them to do that and maybe it wasn’t our most astute parenting decision but they seem fine now and the shivering eventually stopped 😉...and are very very proud of themselves. I’ll post a video of it in stories...