Rolling away the pain

It's the time of year when I try to prepare my half-century-old body for another season of competitive cycling.

First I have to overcome those added pounds that magnetically attach themselves to my midsection around the holiday season.

Through diet and exercise, I have to somehow manage to whittle down to a more slender version of myself so my bike won't cry "uncle" when I clip in the pedals.

This offseason I have tried to keep busy with a combination of snowshoeing, some outdoor bike riding (when the weather has cooperated), indoor exercising and cardio work and many hours on my old Nordic Track trainer.

After every workout (and even on some of my off days), I'll toss my foam roller on the mat and work my muscles back and forth, to ward off any future soreness and massage them for circulation benefits.

Many people use them before a workout, and have found them very beneficial as a sort of muscle warm-up. It seems to work for me when the weather is cool, or early in my training period before my muscles get used to and adapt to daily workouts.

Foam rolling, or self-myofascial release, has been around for decades but has really caught on just recently, with the mass availability of rollers to consumers.

Rollers are usually color coded, and the denser rollers are the darkest colors. I have a light blue one and a larger, dark grey one. Some muscles tend to respond to a gentler roll, so they'll get the blue one. Others need all hands on deck, and they get the no-holds-barred, Darth Vader variety.

After a hard workout, you'd think the self massage would always feel good, but there are times when certain muscles have been worked to the limit and they are in no mood for any jostling. But I put them through the wringer, and painful as it is, I know that massage will keep them from tightening up even more (with accompanying pain) and take forever to warm up tomorrow.

If you're just getting started with a certain workout routine, you'll invariably end up with knots (trigger points) that will form within certain muscles. By first rolling out the muscle and then holding a position and compressing the knot, you can relieve the trigger and that particular muscle will thank you for that extra attention down the road.

I just wish I'd discovered rolling sooner. I went through a couple years of cycling (with the constant sore muscles) before I discovered that I could work out - either on the bike or in the gym - and actually enjoy the time between workouts instead of feeling like a big ball of stiff.

Everybody's muscles respond differently to a certain training technique, and likewise every muscle will respond to roller massage differently.

I've found that after an intense workout, I respond well to a quick 4-to-1 ratio of carbs and protein, to rebuild the muscles I've been busy tearing up. Once I have that ingested (chocolate 1 percent milk works great for me), I'll head back to my workout room and grab the roller.

Since I'm a cyclist, I tend to focus on my leg and lower core muscles during workouts, so those areas need the massaging as well.

I'll start with my hip extensor (glutes) and simply sit on top of my dark roller and work back and forth for 12-15 reps until I start to feel some warmth. Next I position the roller on my back of my legs and worth back and forth from my knees back up toward my glutes. If I feel any knots, I'll work that area and then hold and focus on it for at least 20 seconds.

Next I work my calves from my upper ankle to just below my knees, making sure I work the outside and insides.

I'll then turn around and kneel on the roller, working my shins and then upper legs (quads). These are the muscles that are usually in pain, and they may get extra rolling to soften up.

I'll then roll my hip adductors (inner thigh) and then the side of my upper legs all the way up to my hip flexors. All these are usually on fire as well.

But there's more relief to be had above and beyond the foam roller.

I'll drop a tennis ball on the floor and roll in around the bottom of my foot to keep the plantar fasciitis at bay. I also wear arch supports, which has helped tremendously.

My dog, Journey, loves it when I do this. To him it's just a game, and he'll patiently wait until I'm done and I'll shoot it across the room for him to chase and munch on for awhile. Make sure you're done with it, otherwise you'll have a soggy foot!

The tennis ball can also work wonders on your upper body. You can use one to roll your pectorals and various places on your back, although I will often use my softer foam roller all the way up to my neck muscles.

You can always ask a buddy if they have a foam roller you can try out before you go out and buy your own. They are relatively inexpensive (most are $40 or less) and as long as the core is solid (not an inner and outer core glued together) they should last for years.

As long as your dog doesn't get ahold of it!

You can contact Jerry Hitchcock at 664-8176, Ext. 2017, or via email at jhitchcock@cdapress.com.