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Winter is a great time to get outside and try new workouts such as skiing, skating, hiking, and snowshoeing. Winter workouts can be incredibly challenging, and the cold weather can increase the risk of muscle soreness and stiffness. Foam rolling can be an effective recovery strategy for maintaining performance and reducing the risk of injury.
Knee injuries are a common winter sports injury. The top three main types of injuries are muscle strains, ligament, and tendon injuries. (Jun & Song, 2023). Muscle strains can result from overtraining, muscle overloading, trigger points, overuse, poor flexibility, and lack of warm-up. Don’t worry! Foam rolling combined with static and dynamic stretching can help reduce the risk of muscle strains and sore muscles and help you recover from your winter workout (Su et.al., 2017).
Some of the muscles associated with knee pain include:
Rolling the Foot with 18″ Roller
Roll and Stretch the Bottom of the Feet
Standing Quad Roll with 18” Roller
Standing quad stretch
Standing Hamstring Roll with 18” roller
Standing Hamstring Stretch
For more information on our programs or our awesome muscle care tools,
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References
Jun, W., & Song, L. (2023). PREVENTION OF KNEE JOINT INJURIES IN WINTER SPORTS TRAINING. Brazilian Journal of Sports Medicine, 29. https://doi.org/10.1590/1517-8692202329012022_0161
Su, H., Chang, N.-J., Wu, W.-L., Guo, L.-Y., & Chu, I.-H. (2017). Acute Effects of Foam Rolling, Static Stretching, and Dynamic Stretching During Warm-ups on Muscular Flexibility and Strength in Young Adults. Journal of Sport Rehabilitation, 26(6), 469–477. https://doi.org/10.1123/jsr.2016-0102
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Dr. Julie Zuleger has over 20 years of experience as a Licensed Massage Therapist, Certified Strength, and Conditioning Specialist (CSCS), Corrective Exercise Specialist, RYT-500 Yoga Instructor, and Human Movement Specialist. Julie promotes self-care using massage tools and stretching-based programs and teaches continuing education courses for yoga teachers, massage therapists, athletic trainers, strength and conditioning, fitness, and wellness professionals. Julie holds a PhD in Education and is the Director of Kinesiology and Education at Tiger Tail USA.
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