5-Minute Warmup Having a Foam Roller


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5-Minute Warmup With a Foam Roller 1. Quadriceps. Start with both legs on the roller and your elbows on the floor. Start slowly rolling up and down the 2. TFL/Lateral Quad. Your Tensor Fascia Latae is a small muscle near the outer hip, and one main duty of this muscle is 3. Gluteus. 1) Lean your body forward over your front leg, then squeeze your glutes to pull back up.

Charlie Layton 2) Rotate while stabilizing your hips. Charlie Layton 3) Rock your torso. Charlie Layton 4) Pulse your hips up and down about 3 inches.

Repeat each on the left side. Team up with Coach Jake as he takes you through his five minute foam rolling routine for all of his athletes. He talks through why we foam roll and why he has his athletes roll out before they.

Here’s a complete foam rolling routine for surfers that can be done in five minutes. You can also download the below routine as a one-page cheat sheet that will help you to stretch the key areas for surfing at home. Spend 20 seconds on each tender spot, then move on.

The Foam Roller Warm-Up – Prime Your Body for Exercise. Using a foam roller to warm-up your joints and muscles is a winning idea. Try these flexibility movements.

One of the fitness mistakes people make most often is neglecting to warm-up their body sufficiently for an impending workout. A foam roller provides the perfect solution. These Foam Roller Exercise are perfect to incorporate in your dynamic warm up or cool down.

Learn the benefits of using the foam roller and how to do each exercise, in the latest installment of this month’s Inspired To Be Fit. 6 Foam Roller Exercises for Your Next Warm Up or Cool Down. How to Use a Foam Roller Properly + a 5-Minute Routine to Try Duration: 9:53. UrbanKick 221,801 views.

9:53. You have not entered any progress yet for 5 Minute Fat Burning Workout #130 – Foam Roller. This is just a bonus workout, make sure to do your ZGYM training first.

You will be nicely warmed up and your muscles will benefit from this deep tissue massage session. For this routine you’re going to need your foam roller. One example of a time I would foam roll before a workout is with long distance runs.

My calves are super tight so while I was training for the Boston marathon, I always did some SMR on them before running. Helped a lot! 5-Minute Warm Up for At-Home Workouts. This warm up was made with the workouts I post to the blog in mind. We’ve created a blueprint to help you design your own warmup that can be done in 5 minutes or less so you can get onto the fun stuff.

STEP 1: FOAM ROLL. Foam rolling before a workout can improve blood flow, increase range of motion and reduce muscle soreness.

List of related literature:

In addition to common dynamic stretches, I always incorporate some myofascial release moves into my warmup using a high-density closed-cell foam roller, so I’ve built roller exercises into the three sample warmups.

“Men's Health Natural Bodybuilding Bible: A Complete 24-Week Program For Sculpting Muscles That Show” by Tyler English, Editors of Men's Health Magazi
from Men’s Health Natural Bodybuilding Bible: A Complete 24-Week Program For Sculpting Muscles That Show
by Tyler English, Editors of Men’s Health Magazi
Potter/Ten Speed/Harmony/Rodale, 2013

But the foam roller is a lot more powerful than that—and it happens to be one of the most affordable ways to make a major and noticeable physical difference (whether you’re purchasing one to use at home, or using the ones available at your local gym).

“Goop Clean Beauty” by The Editors of GOOP
from Goop Clean Beauty
by The Editors of GOOP
Grand Central Publishing, 2016

A lot of runners have exposure to this concept with the foam roller.

“Anatomy for Runners: Unlocking Your Athletic Potential for Health, Speed, and Injury Prevention” by Jay Dicharry
from Anatomy for Runners: Unlocking Your Athletic Potential for Health, Speed, and Injury Prevention
by Jay Dicharry
Skyhorse, 2012

Rather than using the more typical foam rollers, each player employs a four­foot length of PVC pipe to help free up the tightness in his quads and hamstrings.

“Faster, Higher, Stronger: How Sports Science Is Creating a New Generation of Superathletes-and What We Can Learn from Them” by Mark McClusky
from Faster, Higher, Stronger: How Sports Science Is Creating a New Generation of Superathletes-and What We Can Learn from Them
by Mark McClusky
Penguin Publishing Group, 2014

Another newer foam roller called the Hyperice Vyper combines foam rolling with vibration and ice and, though expensive, can vastly enhance the effectiveness of a foam-rolling protocol.

“Beyond Training: Mastering Endurance, Health & Life” by Ben Greenfield
from Beyond Training: Mastering Endurance, Health & Life
by Ben Greenfield
Victory Belt Publishing, 2017

To execute this technique, lie on a ball or roller while remaining completely relaxed—the goal is to sink into the deepest levels of your muscle tissue.

“Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance” by Kelly Starrett, Glen Cordoza
from Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance
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However, a foam roller can make a great, inexpensive tool for core stability work and balance challenges, especially in the supine and prone positions.

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from Methods of Group Exercise Instruction
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You can accomplish a semi­specific warm­up without any prescribed routine (why get specific about a semi­specific warm­up?).

“The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess” by Lou Schuler, Cassandra Forsythe, PhD, RD, Alwyn Cosgrove
from The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess
by Lou Schuler, Cassandra Forsythe, PhD, RD, Alwyn Cosgrove
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Foam rolling, also known as self-myofascial release, is one of the pre-exercise stretching approaches widely used in sport settings.

“Enhancing Health and Sports Performance by Design: Proceedings of the 2019 Movement, Health & Exercise (MoHE) and International Sports Science Conference (ISSC)” by Mohd Hasnun Arif Hassan, Ahmad Munir Che Muhamed, Nur Fahriza Mohd Ali, Denise Koh Choon Lian, Kok Lian Yee, Nik Shanita Safii, Sarina Md Yusof, Nor Farah Mohamad Fauzi
from Enhancing Health and Sports Performance by Design: Proceedings of the 2019 Movement, Health & Exercise (MoHE) and International Sports Science Conference (ISSC)
by Mohd Hasnun Arif Hassan, Ahmad Munir Che Muhamed, et. al.
Springer Singapore, 2020

I recommend doing a 5-minute dynamic warm-up before each session and then holding static stretches afterwards.

“The Fat-Loss Plan: 100 Quick and Easy Recipes with Workouts” by Joe Wicks
from The Fat-Loss Plan: 100 Quick and Easy Recipes with Workouts
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Pan Macmillan, 2017

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • i like this video and followed along. also great that u removed the shoes and just do sock which is good for stability and mobility and u should continue. could u do more home workout and foam roll exercises. i like the way u explain.❤️ kim

  • Thank you I’ve been doing Insanity workout and the 80s 20 minute aerobic exercise and I have been feeling this feeling of a slight bruising on my anterior shins and I am worried that I have developed slight beginning shin splints and I DONT WANT TO GIVE UP WORKING OUT!!! I am overweight and almost thin. I really want to lose weight and be healthy and feel good I will cry if I can’t workout. I needed this video I’ll do this before my workouts each and every time so I don’t worsen my legs and instead strengthen my shin. I do toe first everytime but I think I overdid my workouts because I’m desperate to get rid of fat. If I stop working out I lose all I have been working hard for and I even backslide and break the routine and that’s what I don’t want.

  • I have been having shin splints (i have them on both sides of the leg on both of the legs) since my PCT thru hike in 2018. I am still dealing with pains after 2 years. I am gonna try and start with these roller excercises combined with some yoga and leg strengthening. I will update if it helped me in anyway. I will be doing 1 minute of rolling on each of the 4 sides.

  • Awesome tips and I will incorporate into my recovery! I ‘ve been walking on a hard surface, going uphills, etc
    Maybe a new pair of good running shoes will help too! Since I m doing these last two stretches it did help a lot with the pain Thanks you guys always!

  • Thank you for these great ideas. I will buy a foam roller tomorrow. Shin splints hurt. I will definitely change my running style. I am a “heal-striker”. I didnt even know the term. Great to know that I can still run, but I will try “forefoot-running”.

  • you guys are top notch but i cant hear you on any device but at home where i have my stereo hooked up to my TV.. THanks keep up the good work

  • I walk 8 k each morning and feel which I think is Shin Splints in my left leg it comes and goes but my 1st k 3k it is quite sore. Do I have to slow my walking down or do I have to lessen my walking until it cures as I enjoy my walk in the mornings. Thanks

  • Omg stop rambling on about a bunch of non sense and just tell me what I came to hear! I dont need to know the anatomy of my shin…just tell me how to cure my shin splints!

  • my left posterior was hurting so bad while rolling. Now its bether but i think i will get it xrayed just to be sure. thanks for the great information. I think I am stressing it alot while skateboarding. I am trying to ride more switch stance now:D but maybe the best is rest now

  • At 9:30, you discussed about your wife, a fore-foot runner. I’m also a four-foot runner and got shin splints while walking. Running only causing me ankle pain, but not the shin. I sit in the shin stretching way you told in this video earlier.
    I have tried many things and exercises, but nothing working on me (BTW I was wearing tight, narrow shoes which I’ve left away now)

  • Thanks for the tips guys. I started running again 4 months ago and feel like I have shin splints starting to form in my right leg. Not bad yet, just starting to feel them so I know I need to start stretching and doing better recovery. I had heard of the stretches but never tried the rolling for shin splints. Much appreciated.

  • I got shin splints about a year ago and they have healed I don’t get a constant pain but still if I run a little too much they will come back, so they ever go away? I’ve also got a terrible pain up the back of my legs when I stretch!!??

  • i do track and field and my shin splints are seriously killing me. i’ve done track since 3rd grade and i’m a freshman now. my shin splints are the worst they’ve ever been. i will do these exercises and update you guys weekly! update: this really does help! you need to say on it though. i did these once in the morning and once in the afternoon after practice. i forgot to do it after practice one day and it totally screwed everything up

  • i have frequent shin splints and im a runner/jumper. probably some placebo effect but when i triple jump with shin splints, they seem to disappear all together. it takes around 5 attempts, to see a noticeable difference. it may hurt to jump it, but it was really helpful for me during high school

  • Just wanted to take a second and thank you guys. I have shin splints and have had upper back pain, your videos have helped me a lot. Thank you so much and keep up the great work.

  • I just performed a miracle! Thank you! I have been limping for two and a half days. I rolled my shins out and now I’m walking around pain free.

  • Thanks guys I’m not a runner I’m just picking up more hours at work work and I getting minor shin splints thanks for the stretches and advice

  • hi everyone,if anyone else wants to learn about how to get rid of shin splints try Moorack Shin Splint Miracle (Have a quick look on google cant remember the place now )? Ive heard some incredible things about it and my co-worker got cool results with it.

  • I love u guys, i suffered from shin splints about half a year. And i got really sad and frustrated about it.
    Now im gonna do these exercises and get this pain away ��

  • I have been having pain on my shin bone for close to 3 months… X-ray and ultrasound came back ok. Been taking pain relievers, although the pain has ease up, I am not 100% pain free. Doctor said he is not sure what’s causing the pain… is this still considered a shin splint even though the pain is on the front bone as opposed to the sides? Signed don’t know what to do.. just wana be back 100% & pain free

  • Never heard of this channel before. First thought was I like these guys. Next thought was more people should watch them. Then I looked at the subs.

  • In my experience rolling will alleviate pain but it will not ‘cure” shin splints. The only cure is reducing load as soon as you start to feel them coming on, use calf guards/compression tape/garments, ice post activity and substitute running for other activities where you can. Once you have full blown shin splints it basically means no running (unless you wanna get fractures or be in extreme pain every step) ride, swim, circuits, build to walks, then race walking, then running.
    As far as heel striking goes I always heel strike I only developed splints after a couple years off running due to another injury and then coming back too soon to frequency and distance I used to do pre-injury rather than a slow build up. In short ti was overuse after under-use and had zero to do with my being a heel striker. I now wear compression guards as a matter of course for any run over 60 minutes.

  • I only get shin splints when I walk. It’s so bad I have to stop and rest awhile. I don’t do any running. Should I use the same techniques to try to fix this problem?

  • Hey Bob and Brad, a great fan of you guys. Your video on Rotator cuff tears was so good, it helped me recover without surgery. I was wondering if you have anything for calf compartment syndrome. something non-surgical? Would greatly appreciate.Thanks for everything you guys do.

  • Hey
    Well I’m a runner and I always get a Stress fracture and I just can’t end my XC season and I always get the Stress fracture in the same leg

  • Thank you very much for this video. I just had horrible shin splints on my left leg on the outside part (anterior?). I did your suggestions the sitting, and the roller and I was feeling much better over night! I shall follow through with your other suggestions as well.

  • What on earth is going on every stretch for a injury I had is the exact same! Perneol tendonitis, planter fasciitis and finaly shin splints. Answer: weak calfs.

  • 5:25 Soft Foam Roll Anterior Tibialis
    6:15 Ant Tib Stretch/Massage/Percussion
    8:50 Become a forefoot runner
    10:15 Foam Roll Medial Posterior Leg
    11:04 Posterior Leg stretch

  • Wow this is really helpful. And REMEMBER to strengthen your anterior (using exercise band) ans posterior tibs (calf raises). If a sedentary person suddenly do running, his muscles are not ready to recieve that amount of impact, just like a soldier brought to war without properly trained.

  • try running in Hoka or altra to convert to forefoot. both shoes are designed in a way that promote forefoot running. helped me convert after i had fallen into a bad habit in my freshman year. and sophomore year I ran in Hoka and now am using altra. but I run forefoot naturally now. it’s significantly more comfortable.

  • Very educational video. I’ve been facing this shinsplint for a long time. Thanks a lot!! Just one request: can you please improve the quality of the sound… Cause, it’s kinda hard for non english speaker like me to hear easily. Thanks again.

  • Very insightful! Thank you for this video! I know when my shin splints start to get really bad, it seems like my Achilles feels really tight and starts to hurt. Is this related?

  • I’m a dancer and I get REALLY bad shin splints. My advice is to do shin exercises before and after every practice and do them regularly. Look up some more but here are some that I do.

    Sit down in a chair (make sure your foot is flat on the floor) and lift your ball of your foot off the floor (leave the heel on the floor) and lower. Do this a lot!! It hurts like heck but it helps over time.

    Another one is to get a towel and use your toes to grab and bring it to you.

    Do a wall sit and do the the same exercise on the chair.

    Stand up and lift the ball of your foot up and lower.

    Also from my experience the muscles in your calf cause non stress fracture shin splints so rolling out your calf (if that is what is causing it, it will hurt SO BAD) but it’s worth it because it will feel better over time.

    Also ice it all the time!! 20 minutes on and 20 minutes off multiple times a day! It helps a lot and take Advil!!

    Taping it is great! Get KT tape (or off brand! I use therapists choice from amazon and it’s like a lifetime supply for only 29 dollars! Mine is not precut but you can get it precut!) look up a good taping for shin splints! The one where you use one strip down your leg and two across doesn’t work do the one where you cut the tape so that it splits right at the point of pain and then another one across (sorry if this doesn’t make any sense)
    Calf compression sleeves help a ton too!

    Also Biofreeze helps a ton!! I tried icy hot but it didn’t work for my shin splints (it works for everything else though ��)

    Hope this was helpful!

  • Shin splints are no joke. I ignore them while I was in high school for cross country. When I went to basic training, my drill sergeants asked who gets them and I didn’t speak up because I didn’t trust them.

    I ended up fracturing them in airborne school. Again I kept quiet and hid my limp until I graduated. That’s when all this was explained. There were times I didn’t keep up with my stretches for one reason or another and I would refracture them throughout my career.

    I’m currently trying to get back into shape and I can feel them coming up again, which is what lead me to this video. I never tried a foam roller so I’ll be getting one tomorrow. Thank you for your advice.

  • Here are the 3 underlying causes of your shin splints, that are KEEPING you in pain:

    1. Excessive pronation

    2. Weak or inflexible calf muscles

    3. Poor biomechanics or running technique

    If you’re suffering from shin splints it’s not a matter of whether you have these problems, it’s a matter of which ones and how many.

    As long as these problems remain untreated, your pain will NEVER go away, at least not in the long term…So here’s the bottom line is… By identifying and treating the specific problems that are causing your shin splints you can get rid of this condition quickly, easily and permanently, click here for more info: t.co/fbDIkVAE2f

  • Congrats on your new video Krysta! Still remember that great workout you gave. Nice to see you doing more. All the best from everyone at Yumiko. BTW, if you need any more leggings let me know, I’d like to send you a few, gratis! Cheers