I mentioned a few days ago about getting customer questions. Below are some questions from Brett and the answers can help all of our customers out.

Q. Is it okay to use the TP stuff pre-training ? i.e. before harder run sessions I have been using principally the calf stuff to re-establish the elasticitiy of my calves/lower limbs before I run, I have found it works pretty well for me but thought I would ask your opinion. Also is it beneficial to use shortly after training ?

A. This is actually one of the BEST times to do your TP session. We actually call it Pre-Gen, and what this can help do is unlock your muscles and prepare them for the impending session. Think about it, your bringing blood flow and oxygen to the muscles, your breaking down some adhesion’s and opening up the neurological feeds to the muscles.  Another benefit is that getting your muscles sitting in a better state/position and allowing a smoother range of motion this helps you lay down more efficient and effective motor patterns. I would further this rolling with session specific mobility and dynamic movement drills to get your body fully fired up for the session.

I will do a blog on specific TP work and drills that you can do before your sessions. I’ll cover the basics like swim/bike/run, CrossFit and gym works outs. If you have anything you’d like to know let me know via the comments below.

Re: Shortly after the session – sure, it will help flush the muscles of accumulated waste products, but reality is most people need to get back to work, or family etc post training. The best thing is to do a proper cool down and get some recovery food in within that 30 minute window.

Q. What is your recommendations for how often I should be using the products i.e. once/twice a day etc or does it need to be varied for days where there is running as opposed to not running.

A. The answer to this varies on if you have an injury, what your training day is like etc. However, I would personally roll pre sessions doing specific 10 minute routine based on what I’m training for that day. There will be crossover. Then I’ll aim to do a TP session that aims to flush my muscles of any left over waste products later in the day or evening. If you have time it is good to dedicate 30-60′ 2-3 times per week going slowly and methodically over the entire body or at minimum our Ultimate 6.

Q. I know that you have recommended the number of reps to do for each manipulation but if I find a particularly tight spot is it okay to stay on that for a couple more reps until it releases or should I just stick to the recommendations ?

A. Cassidy developed what he coined Myofascial Compression Techniques as a programming element to self massage (self myofascial release) with a goal of getting the greatest rate of return. So do the recommended reps but do them while ensuring deep belly breathing, good posture and going slowly and methodically. If you do roll over a bound up spot.. sure hang out there for a little while while breathing deeply into that area. Then continue. Remember to always get up and walk around between the manipulations.

If you do have a major trouble spot, you can keep coming back to it over the course of a day. Lets say your calf is bound up, rather than trying to beat it into submission, do the recommended rolling and then get up and walk around, make sure your sitting correctly with feet flat on the floor at work and stay hydrated (with electrolytes). Then do that treatment a few times per day. It’s much more effective this way.