How to roll? Examples of rolling tight muscles in Nordic Walking and all the theory for the insightful!
21 Feb 2025
In this video, we take a deep dive into the world of foam rolling and fascia care, a key aspect of maintaining flexibility and preventing injuries, especially for those engaging in physical activities like Nordic Walking and running. Many people are unfamiliar with the role of fascia in our bodies and how it impacts overall mobility and pain management. We're here to explain what fascia is, how it functions, and why foam rolling is an essential tool for keeping it healthy.
We start with the basics:
What is fascia? (2:05)
What negatively affects our fascia? (10:05)
What are the functions of fascia? (6:35)
How does foam rolling influence the fascia? (19:29)
What are the long-term and short-term effects of foam rolling? (23:24)
What positively impacts the fascia? (25:12)
We also explore the proper equipment needed for rolling and provide practical demonstrations, showing exactly how to foam roll some of the most commonly tight and overworked muscles, especially for Nordic Walkers and runners. This includes exercises for:
Feet (29:55)
Anterior Tibialis Muscle (shin) (37:35)
Calves (41:18)
Thighs (48:16)
Glutes (50:48)
Pectoralis Major Muscle (chest) (53:55)
Neck Muscles (55:55)
Additionally, we address common questions like:
What is the difference between rolling and over-rolling? (28:10)
By the end of this video, you'll have a thorough understanding of how rolling can benefit you and your muscles, especially if you're experiencing tension in specific areas like your feet, calves, or neck. We also share tips for effectively using foam rollers and other tools to enhance recovery and prevent injury.
For those interested in becoming certified Nordic Walking instructors, we have training courses available here: www.kursnordicwalking.pl. Additionally, you can check out other resources like the II Moduł Trenera Nordic Walking at www.trenernordicwalking.pl and find certified Nordic Walking instructors near you at www.znajdzInstruktora.pl.
Don't forget to explore more about injury prevention, hydration, Nordic Walking technique, and other training methods in the links provided below.
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