Have you ever been sore?

I’m guessing that’s a resounding “Yes!” I hear out there.

I know that I have been sore a lot. Sometimes on a regular basis. Between 5k’s, half-marathons, full-marathons, Ragnar, bikini competition prep, weightlifting, bike-riding, hiking, swimming, roller-blading, skating, at-home workout videos, playing at the park, and just being a Mom I get sore a lot. I mean the list is endless. I’ve even gotten sore just from sitting in a car on a road trip.

1. Flexibility – The stick rolls out and stretches the muscle fibers, tendons, and ligaments. If you stretch the muscles while they are still warm after a workout they are less likely to get tight and shorten.

2. Circulation – As pressure is applied and rolled forward it creates a suction in the veins. Which helps to draw in more blood that is fresh and full of oxygen and nutrients.

3. Pain Reduction – You can pinpoint knots, and sore muscles with the stick. By rolling out these sore areas pain is relieved.

4. Sleep Improvement – Massage has been known to improve the quality and quantity of sleep a person can achieve. Relaxation is crucial for REM sleep.

5. Energy Conservation – Most stretching to warm up the muscles is done by light exercise. This means that you have to use valuable energy stores prior to the race. If you use a body stick to warm up your muscles then you will have more glucose readily available in the blood. That means you will be less likely to break down your muscles to provide energy.

6. Fewer Injuries – Using a stick before exercising allows the muscles to warm up and prevent injury. Think about your muscles like a rubber band. Leave it in your warm car and it can stretch and bend easily. Then go out on a cold morning and try yanking on it and it is most likely going to be tight and snap.

7. Muscle Growth and Repair – Greater circulation provides more nutrients to the muscles. In order for muscles to grow or repair they need glycogen. Blood flow can be restricted post-exercise due to trigger points and tight muscles. Fresh blood provides necessary glycogen to the muscles. Try taking a nutrient-dense drink 20-30 minutes before massaging to provide the most amount of nutrients possible to your muscles.

8. Lactic Acid Removal – Using a stick to roll out your muscles after exercise encourages lactic acid removal. The lactic acid is then sent to your liver and turned into glucose.

9. Breaks Down Soft Tissue Adhesion – When you do a lot of training, competing or do intense sessions sometimes it leads to the development of adhesions – where muscle, fascia, and other tissues stick together. Massaging and rolling out these areas can help correct this issue.

10. Better Mood –  Let’s face it, when your body feels good you feel good. Relieving stress, aches, and pains, and adding in better sleep and more oxygen means you will most likely experience a better mood. Which is better for everyone.