Look, I don't want to sound like a nagging parent here, but you really have to start foam rolling [1]. And not just after your workouts! It's actually crucial to warm your muscles up ahead of time before you jump right into exercise.
I picked up this tip the other day from my trainer, Liz Letchford, MS, ATC, and PhD candidate [2], as she had me work on my IT bands [3], glutes, and quads. She was warming me up before the warm up — and I was really into it.
Foam rolling ahead of your workout gives you more mobility and allows you to do more when you're exercising. Here's how she explained it: "Basically, the fascia that surrounds the muscle is a good thing, but it can become adhered to bits of the muscle tissue, causing the muscles to be restricted in movement. Think of it like if a pair of leather pants stuck to your skin as you were trying to squat — you'd want to separate the pants from your skin!"
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As someone who had considered foam rolling a recovery-only technique [5], I was surprised to learn how essential it is for warming up and loosening muscles for mobility. I took Liz's advice to heart and foam rolled [6] before a Barry's Bootcamp class and definitely felt the difference. Give it a shot — it only takes a minute or so, and you'll be doing so much good for your body.