training tip of the month
By Kyle Stull, DHSc, TriggerPoint Senior Manager of Research and Program Design
Applying the proper preparation and recovery techniques can help your clients train harder, recover faster and stay injury-free.
There is a new-found focus on recovery and injury prevention, and foam rollers and other recovery products are popping up in gyms more often. The focus on tissue preparation and recovery creates a tremendous opportunity to elevate your traditional fitness program offerings by incorporating foam rolling into personal training sessions and group fitness classes.
Overuse injuries are some of the most common injuries seen today in both athletes and the general population. Overuse injuries are a result of overworked muscles, likely due to improper movement somewhere else in the body. If someone who has been sedentary begins a training program that requires box jumps, it is likely that the connective tissue in the person’s calves is not prepared to slide and support the movement adequately, which could easily lead to injury. A common theme in fitness is to focus on working out hard and assume everybody can do that. However, if the body is not prepared to use each muscle and joint or isn’t accustomed to doing it properly, something will inevitability break down.
Incorporating foam rolling before exercise prepares muscles to produce the greatest amount of force with the least amount of energy cost during exercise. This results in optimal performance and decreased injury and recovery time, so your clients can train harder and recover faster, all while minimizing the risk of injury.
Foam rolling can also serve as an effective cooldown method after exercise. Foam rolling helps promote circulation of metabolic wastes. This accelerates the recovery process, restores muscles and tissue, and creates pliability. The faster your clients recover, the faster they can resume training.
It’s time to shift from just providing an area for stretching and a quick cooldown and instead equip trainers and training facilities with the tools and education necessary to encourage foam rolling. Empower trainers with practical-based foam-rolling education so they can integrate recovery methodologies within their clients’ daily exercise programs. Empower clients by teaching them how to properly prepare and recover, so they minimize the risk of injury and spend more time training.
TriggerPoint Education offers four accredited, practical-based courses centered on a systematic approach to foam rolling. These courses teach how to use a variety of tools that are designed to restore natural movement, minimize risk of injury and help your clients move better.
- Foam Rolling: Principles and Practices teaches the practical application of foam rolling. Learn the fundamentals of myofascia, review the latest self-myofascial release (SMR) research and dive into the TriggerPoint SMR movement philosophy.
- Multi-Tool Mobility: Advanced Self-Myofascial Release Techniques expands your knowledge of foam rolling with multiple mobility tools. Learn the foundational concepts and methods of foam rolling on a variety of mobility tools across 15 areas of the body and 29 different releases.
- Myofascial Compression Techniques: The Evolution of Foam Rolling advances your knowledge of SMR beyond foam rolling. Learn the practical applications behind TriggerPoint’s deep-tissue tools, designed to increase mobility and improve performance through improved biomechanics. Covering 14 areas of the body, this course provides in-depth knowledge of how to use and teach Myofascial Compression Techniques so clients achieve more of the results they demand.
- Assessments to Performance: Using Mobility as the Foundation of Function teaches assessment-based programming for better mobility. This course covers fundamental principles of human movement science, including anatomy, joint motion, function and dysfunction. Learn the logic behind assessment-based programming to design and implement an effective SMR program.
To learn more, visit tptherapy.com/education. Use code IDEA2017 for 25% off course registration. Our Multi-Tool Mobility and Assessments to Performance courses are brand-new and therefore do not yet have a dedicated place on our website (it's set to be revamped later this year). Please direct to our Education Course Schedule page for more information, or email TPEducation@4implus.com.