In last week’s episode, you learned how joints can break down. In today’s episode, you’re going to learn exactly what you can do about it.
Last week, you learned how overstretching, overuse, and compression can eventually destroy a joint, even in a healthy, active person. But the good news is that with a few simple techniques squeezed into your weekly routine, this type of joint pain can effectively be avoided. Let’s take a look at three ways this can be accomplished:
1. Weekly Self Deep Tissue Work
Deep tissue work keeps joints hydrated and supple, and you don’t necessarily need a weekly massage appointment to do deep tissue work. For example, here’s exactly what I do once each week, along with a video:
Perform 20-30 “passes” with the foam roller on each muscle group outlined below. One “pass” means would mean rolling up the muscle group and back down the muscle group one time. Complete each station below once, progressing from one station to the next with minimal rest.
Station 1: 10 burpees. Foam roll achilles and calf R side.
Station 2: 10 burpees. Foam roll achilles and calf L side.
Station 3: Foam roll hamstring R side. 20 high leg swings R leg forward to backwards.
Station 4: Foam roll hamstring L side. 20 high leg swings L leg forward to backwards.
Station 5: 10 burpees. Foam roll R outside of hip.
Station 6: 10 burpees. Foam roll L outside of hip.
Station 7: Foam roll IT band R side. 20 side-to-side leg swings R leg.
Station 8: Foam roll IT band L side. 20 side-to-side leg swings L leg.
Station 9: 10 burpees. Foam roll R adductors/inside of thighs.
Station 10: 10 burpees. Foam roll L adductors/inside of thighs.
Station 11: 50 jumping jacks. Foam roll back bottom-to-top.
Station 12: 50 jumping jacks. Foam roll entire R shoulder complex.
Station 13: 50 jumping jacks. Foam roll entire L shoulder complex.
Station 14: 10 burpees. Foam roll neck (back, L side, R side)
Station 15: 10 burpees. Foam roll entire front of quads.
Because I’ve worked all the knots and fascial adhesions of of my tissues with this routine, I usually do 5 minutes of hanging from an inversion table as a finisher. And yes, I get very funny looks when the UPS driver rolls up to the house and I’m there hanging in my underwear, dripping with sweat, and wearing a breath training mask. But he’ll survive.
The video below shows the exact moves: