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Travel Lite Foam Roller - 12 Inches
Relieve aching muscles and battle fatigue with the Travel Lite Foam Roller. Keep one in your gym or travel bag and always have one with you!
This foam roller provides medium massage therapy, in addition to improving alignment and hip mobility while supporting muscle recovery and regeneration. Heal your body and stay strong with the Travel Lite Foam Roller!
- Provides medium intensity tissue massage
- Improves spinal alignment and hip mobility
- Supports muscle recovery and regeneration
- Ideal for trigger point therapy myofascial release on quadricep, calf, IT band, and back roller massage
- Firmness: Level 2 Medium
- Size: 12" x 6"
- 3 Colors: Black, Blue, Purple
- Waterproof, Anti-slip
- Non-toxic, odorless
- Material: EVA
- Surface: Massage Floating Point
- Size: Approx. 31cm X 14.8cm(L X D)
What is a foam roller? How do I use it? Why does it hurt?
Self-myofascial release, also known as ‰ÛÏfoam rolling,‰ has transformed from a once mysterious technique used only by professional athletes, coaches, and therapists to a familiar everyday practice for people at all levels of fitness. Recent information, technology, and affordable products have introduced an increasing array of training and recovery methods to the average person.
Self-myofascial release is a fancy term for self-massage to release muscle tightness or trigger points. This method can be performed with a foam roller, lacrosse ball, Theracane, or your own hands. By applying pressure to specific points on your body you are able to aid in the recovery of muscles and assist in returning them to normal function. Normal function means your muscles are elastic, healthy, and ready to perform at a moment‰۪s notice.
Top photo: Calf bottom. Bottom photo: Calf top.
Do I Have Tight Muscles or Trigger Points?
Trigger points are specific ‰ÛÏknots‰ that form in muscles. They are unique and can be identified because they will refer pain. Pain referral, for our purposes, can most easily be described as the pain felt when pressure is applied to one area of the body, but the pain is felt or radiated in another area.
A common example of a trigger point is felt while foam rolling your iliotibial (IT) band as it causes pain to radiate up to the hip or all the way down the leg to the ankle. When rolling or working on tight/sore muscles you will experience discomfort or pain. Think of it like the pain you get while stretching. It should be uncomfortable, but not unbearable, and when you are done it should feel better.
Top photo: Chest - front delt. Bottom photo: Lats.
Why Am I Doing Something That Hurts?
For many, deep tissue massage is easy to understand. Ideally someone is able to work out the knots in your muscles, and it is commonly known this process may be uncomfortable and at times painful. Self-myofascial release provides the user the ability to control the healing and recovery process by applying pressure in precise locations, because only you can feel exactly what is happening.
It is always recommended to consult with your physician or physical therapist for therapeutic/sharp pain and receive approval before starting self-myofascial release. For most people you will be cleared immediately and your doctor will encourage the practice.
Releasing trigger points helps to reestablish proper movement patterns and pain free movement, and ultimately, to enhance performance. Utilizing stretching alone is not always enough to release muscles tightness, which is why foam rollers have thrived on the mass market. Imagine a bungee cord with a knot tied into it and then envision stretching the cord. This creates tension, stretching the unknotted portion of the muscle and the attachment points. The knot, however, has remained unaltered.
Foam rolling can assist in breaking up these muscle knots, resuming normal blood flow and function. The goal to any corrective or recovery technique is to get you back to the point of normal functioning, as if nothing was ever wrong. When was the last time you trained like you were a teenager, going hard without a second thought, and injuries were something that only happened due to physical trauma like a 250lb linebacker hitting you?
Top photo: Hip adductor. Bottom photo: Hip extensor - glute.
Top photo: Hip flexor. Bottom photo: Inner quad.
What Causes Trigger Points and Tight Muscles?
Both have the same contributing factors including training, flexibility, movement patterns, posture, nutrition, hydration, rest, stress, and other lifestyle factors. Our bodies learn to compensate for what we throw at them every day, but we can exceed our ability to recover via too many intense workouts, poor posture, and other lifestyle factors.
This is when you need assistance using recovery techniques or through seeing a professional. If you lived a perfect life with everything in balance, you would theoretically never have either of these conditions, however I‰۪ve yet to meet that person.
How Does Self-Myofascial Release Work?
Deep compression helps to break up or relax tight muscles and adhesions formed between muscle layers and their surroundings. Imagine you are tenderizing your own muscles. They should be soft and supple like a baby‰۪s muscles. However, if our muscles are not taken care of properly we can experience loss of flexibility, adhesions, and painful movement.
The deep compression of self-myofascial release allows normal blood flow to return and the restoration of healthy tissue. The body naturally wants to be healthy and strong, but sometimes an extra boost is needed to achieve optimal muscle and tissue health.
How Do I Know What to Foam Roll and How to Do It?
Areas to focus on can be identified in two different ways. The first is through screenings. If you have followed the last two articles - squat screening and hip hinge screening - and have had struggles with either movement, you should include foam rolling in your workout and recovery program. You may target specific areas/muscles that relate to the movements you are focusing on.
If after using the foam roller your movement improves, you have a more specific strategy to follow. Secondly, trigger points and tight muscles can be found through self-exploration, utilizing the list of techniques below and exploring each one.
To foam roll properly, apply moderate pressure to a specific muscle or muscle group using the roller and your bodyweight. You should roll slowly, no more than one inch per second. When you find areas that are tight or painful, pause for several seconds and relax as much as possible. You should slowly start to feel the muscle releasing, and after 5-30 seconds the discomfort or pain should lessen.
If an area is too painful to apply direct pressure, shift the roller and apply pressure on the surrounding area and gradually work to loosen the entire area. The goal is to restore healthy muscles - it is not a pain tolerance test. You may also use other objects to work on muscles such as a tennis ball, lacrosse ball, Theracane, or Trigger Point Therapy Kit.
Never roll a joint or bone. Avoid rolling your lower back. To target these muscles I recommend using tennis or lacrosse balls. If you are having issues with your neck, refer these issues to an appropriate medical professional, as these areas they can be more sensitive and require more advanced attention.
Top photo: Lacrosse ball - hip. Bottom photo: Lacrosse ball - shoulder blade.
What Happens After Foam Rolling?
You may be sore the next day. It should feel as if your muscles have been worked/released, however you should not push yourself to the point of excessive soreness. Drink plenty of water, get enough sleep, and eat clean. This will help to flush your system and fuel your muscles more effectively. Give it 24-48 hours before focusing on the same area again.
Top photo: Mid-back. Bottom photo: Upper back.
(Source: Jeff Kuhland, www.breakingmuscle.com)
Items will be shipped within 48 business hours (M-F) of purchase.
When you place an order, we will estimate shipping and delivery dates for you based on the availability of your items and the shipping options you choose. Depending on the shipping provider you choose, shipping date estimates may appear on the shipping quotes page.
Please also note that the shipping rates for many items we sell are weight-based. The weight of any such item can be found on its detail page. To reflect the policies of the shipping companies we use, all weights will be rounded up to the next full pound.
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Please note: The recipient is ultimately liable for any duties and taxes assessed on the shipment. If the recipient refuses the package or refuses to pay for duties and taxes, the original buyer will billed for duties and taxes.
*Note that there are restrictions on some products, and some products cannot be shipped to international destinations.
60 Day Return Policy
If you are not 100% pleased with your purchase, you may return your order for a full refund within 60 days (excluding clearance items) unless otherwise noted. Returns must be unused/unworn, in new condition, and in the original packaging.
RX Jump Ropes - Due to the nature of the RX Jump Rope and RX Replacement Cable being custom made for each individual, we are unable to accept returns for a refund. However, we understand that upon receiving your new rope, you may want a different cable weight, cable length or color, so we offer our customers a one-time Cable Exchange. Please contact [email protected] to intiate a one-time Cable Exchange.
Should you find that your cable length needs to be changed to better suit your body dimensions and jumping mechanics, we will gladly exchange your undamaged cable for a period of two (2) weeks from the time of purchase. Undamaged refers to a cable that is free of scratches, debris or unnecessary markings on the coating and any bends or kinks in the length of the cable itself.
Unbroken Designs Weight Vests - Due to sanitary reasons, weight vests cannot be returned.
Customers will be responsible for return shipping.
- If you need to return an item, please click HERE.
- Once we have received your return request, we will send you further instructions via email to ship returns back to us.
- When your return is received and reviewed (typically within 72 hrs of receipt), your refund will be processed and a credit will be automatically put on your charge card or original method of payment within 5-7 business days. Please be aware that based on your credit card company, it might take up an additional 5-7 working days after your credit processed for this to publish to your account.
*Refunds are only available within 60 days of purchase. After 60 days, returned items may be exchanged for another item or for store credit.
If you need to exchange a product, please follow the return process and place a new order on our website.
All clearance items are FINAL SALE (no returns or exchanges).
Once your order is received, we will ship your order within 48 business hours. If the order is not able to be shipped within that timeframe, WODshop will then contact the customer within 48 hours with any known issues with the order, such as product unavailability or shipping address issues. The customer will be contacted via phone, email, or WODshop.com message with solutions to the issue (ie, item exchange, store credit, credit back to card).
If initial contact attempt goes unanswered, WODshop will attempt to contact the customer two more times within 7 days of the original order date. If the remaining attempts go unanswered, then the order ships with available items and the customer receives credit back to card for items we are unable to fulfill.
At this time, we do not currently offer international shipping. We apologize for the inconvenience.
What People Are Saying About Us
- ERIN ADAMS
I ripped one time when I first started CrossFit. Not fun! Limited my training for a week and hurt during patient care at work! Since then it's been 2 years with proper hand care and these @wodshop grips and I haven't ripped since! Love them and they've lasted ..but as you can see, time for a new pair! [email protected]
- MICHAEL HERNANDEZ, Owner Nox Training
I have been using WODSHOP.COM for several years now and it never disappoints! I use wodshop anytime I need supplements, or gear, because I know it will be at my doorstep within a few days! I also like to take advantage of deals I receive via email! I appreciate the great customer service and I am always satisfied with the products! Thank you guys for making this crossfit life a little bit easier!
- MANDY MICELI
THANK YOU @wodshop for this awesome package 💪😁👏👻😜 you guys are the best 😘 [email protected]
[WODshop Wrist Wraps, Callus Remover & Shaker Bottle]
- WINT SMITH
I've been very pleased with these products [WODshop Callus Remover, WOD Welder Handcare Kit, JAW Pullup Hand Grips]. I haven't ripped since I started using. I especially like the pumice stone and the balm.