When people think of stretching, they often don’t take into consideration how many forms there are and of its importance.

Most people think doing the old Rocky Balboa pre-morning jog where he stretches each calf muscle and touches his toes for about 3 seconds each is all you need.

But for fighters who are most susceptible to injury, knots, muscle cramps and strains, giving the time and right type of stretching is key in your mma training workouts.

One of the best pieces of equipments to include in your mma workout program is the foam roller.

It may seem like a feminine product (and yes, when I think of foam rollers I too think of  hot women in tight spandex using this thing) but this bad boy is just as much of a masculine product and will actually be your best friend right up there with Fido.

10 minutes a day using the foam roller will do wonders for your body.

Many know the benefits of massages, but most of us can’t afford a weekly masseuse, let alone  a daily one, but the foam roller is actually billed as a form of self-massage.

Just 20 seconds of direct pressure (try not go shorter then this so that you let your  muscle lengthen and loosen up) on the muscles mma fighters use the most and are  most susceptible to tightening is all you need, though if this is your first time using a foam roller it’s probably gonna hurt like hell.

This is because if you don’t massage or actively stretch a muscle for a long period of time it will get really tight, and the “pain” you feel will be due to all the little knots that built up.

The best time to use the foam roller is actually BEFORE you begin any other form of static or dynamic stretching, and right after one of your mma training workouts.

Just roll back and forth a few inches on the following muscles for 20 seconds each before and after your mma training workouts and your muscles will thank you for it:

- Calves

- Hamstrings

- Glutes

- Quadriceps

- Groin area

- Lower back

- Upper back/shoulders including

There is no excuse why you shouldn’t start using the foam roller today. It’s 20 bucks. If you’re broke like me then just skip coffee for the week, steal Archie’s milk money, or whatever else you have to do and you’ll have the cash.

It’s a staple piece of equipment in every fighters mma training workouts.

If you work your guts out in the gym and on the mat, your muscles deserve a little self massage and the foam roller is all you need.

Hope this helps,

Derek Manuel
MMA Training Workouts