Some Simple Tips to Decrease Joint Discomfort Part 3: Foam Rolling Before or After Exercise

In Part 1 of this series nutrition to help decrease joint discomfort was discussed.  Part 2 went over effective supplements for decreasing joint discomfort.  This post will give examples of Foam Rolling Exercises that will make the joints feel better.  These exercises can be used before exercise to loosen up the body or after exercise to help the body recover.  They can also be beneficial by having a calming effect if done prior to sleep.  Below are some examples (Examples 4-7 take you to You Tube demonstrations.  Future video clips are on the way).

Example of a Foam Roller

1. Arch of the Foot (Tennis Ball)
2. Peroneals
3. Soleus
4. Gastrocnemius (Calf)
5. Hamstrings
6. IT Band
7. Glute
8. Quad
9. Hip Flexors
10. Lat
11. Upper Back 
12. Pec

As simple as the above exercises sound they are often missed or skipped.  In the near future try ten Overhead Squats prior to working out.  Then spend 4-8 minutes Foam Rolling and then try the Overhead Squats again and note how you feel.  Chances are you will feel much more "Opened Up" and might have a more effective workout.