How to Stay Injury Free (and Happy Birthday to Daughter #4)

Posted In Uncategorized | 15 comments

Today is my #4 daughter Mikey’s birthday.  

To celebrate, we’re off to the zoo to meet up with some friends later this morning.

I’m mending well from my psoas strain. I’ve spent the week doing A LOT of foam rolling (see video below), stretching, isometric abdominal work (like planks, side planks and bridges) and lots of handstands.

The week off has been a welcomed break and I’m ready (and excited) to start a new program next week.  I just really need to remind myself to start slowly and build from there.

NO MORE DUMB JOCK MISTAKES LIKE THE LAST TIME!

The upcoming RKC prep workouts will be something that I’m not used to and haven’t done in a while.

Lots of circuit training.

Lots of building up work capacity.  

Lots of sweat.  

Maybe some vomit?

We’ll see.  One thing’s for sure.  I’ll be sticking to my foam rolling routine religiously to make sure that I don’t get hurt again.

Check out the video below to see how I use a foam roller.

Have a great weekend,

Chris

P.S. Happy 3rd Birthday, Mikey!!!

 

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  1. victoria boer
    657 days ago

    Thanks for that ive recently implements using roller foam for me and my clients , thanks for this great demostration.


  2. Marina
    657 days ago

    I use it all the time. Can’t live without.. I am so glad you shared the importance of stretching. Have fun with you baby’s they grow up to fast. Happy B-Day Mikey.


  3. Dale
    657 days ago

    Great video, thanks for the tips. I use foam rollers a lot.


  4. Lisa
    657 days ago

    Thanks for the video. Haven’t bought one because I didn’t know how to use it. Will buy one this weekend.


  5. Clement
    657 days ago

    Hi Chris, I find that you can use a tennis ball to roll out your tight areas as well.

    My question would be: is it better to foam roll before a training session or during off-days as a recovery activity? I’m curious as it’d save me a lot of time foam rolling before training. However, I know that it is essential and I would do it if it was recommended as a pre-warmup warmup, if you get what I mean.

    Thanks, and keep up the great work. Say happy birthday to your daughter for me!


    • Chris Lopez, CSCS, CTT
      656 days ago

      Hey Clement

      I don’t think there’s a preference either way so long as you’re doing it.

      On days that I’m squatting or deadlifting I’ll definitely foam roll because I’m static stretching right after. If you read Mike Boyle’s stuff, he believes (as do many others) that you must foam roll prior to stretching to make the muscles more “malleable” so that you can create length in them.

      For me foam rolling and stretching go hand in hand now. But as far as when it’s done, I’m not sure it matters all that much.

      Chris


  6. Errol
    657 days ago

    Hello Chris,

    First thing, Happy birthday Mikey.

    I like receiving your video, those are good content video and as we can read the comment they help a lot of people.
    My main concern, that’s because I’m a videographer, is the product presentation.
    Let me explain! I’m in the business of photo and video for over 30 years, and I’m still working with video camera today as my Job.
    Now what I don’t like is the way you videographer takes you, small in the middle of an HD frame.
    No proper white balance and to top it up doesn’t use a tripod to steady the camera.

    Audio wise you should get a wireless mic properly set to you camera if it is possible to attach one.

    Again your work is terrific and I thank you for that, the videographer should take the time to learn his/her trade better to bring you and your work to a greater level of presentation.

    On that note have a nice day and keep the good work!

    Errol


    • Chris Lopez, CSCS, CTT
      656 days ago

      Hi Errol

      Thanks for the tips. My videos are incredibly low-budget in that all I use is a FlipMini HD cam. There is no audio input and there is limited range on it, so right now, we’re making due with what we have.

      I’ll be sure to send you an email before we upgrade so that you can advise me on what to get!

      Thanks again,
      Chris


  7. Simon Young
    657 days ago

    Hi Chris,

    Happy Birthday to your daughter :-)

    Great post. Uncanilly, I sent a post to my boot campers this week about foam rolling too. I’ll Make sure they check out your excellent video.

    Thanks for all your great work!


  8. Heather Odeh
    657 days ago

    I am loving the foam rolling and so are my clients! I was wondering how to get into the pecs and the lats. Thanks for the lat demo. I also love working with the tennis ball and the lumpy ball for gluts and piriformis!


  9. Steph Rice
    655 days ago

    Hi Chris

    I also use the foam roller and find it so useful to loosen up mine and my clients muscles, what a great invention! Your video is fantastic, very informative, easy to follow and with some great tips. Thanks for sharing, I’ve picked up an extra stretch from this so thanks!

    Best wishes

    Steph.


  10. Marie
    655 days ago

    Hi Chris,
    I am wondering if there is a good way to use the foam roller on the front outer part of my shin. When I run that muscle tightens up and I am looking for a good way to get it stretched out.
    Thanks
    Marie


    • Chris Lopez, CSCS, CTT
      654 days ago

      Hi Marie

      You can use the foam roller for your shins (the tibialis anterior) by kneeling over top of it and using your hands to guide you.

      However, I think the best tool to use would either be a rolling pin or a physio tool called “the stick” (http://www.thestick.net/).

      Chris


  11. P90X Coach
    638 days ago

    Thanks Chris for the Video. I found it though my e-mail from TTfatloss subscription. And I am glad Graig posted the link to ur site.

    Shaun,
    P.S.
    Happy late Birthday Mikey! =)


  12. Melyssa
    515 days ago

    Yes, I saw this from a tweet from Craig Ballantyne. I need a foam roller. You make it look so relaxing.