Foam rolling / lacrosse ball use mobilizes muscles and fascia and the body sends blood and nutrients to those areas. This primes the body for vigorous physical activity. This practice can help break up adhesions in the fascia that help to loosen up muscles and may help prevent injury.
We also mobilize before class with standing or ground-based dynamic body movements such as half windmills and hip-flexor stretches, light kettlebell movements and lifts (such as halos, bottoms up, good mornings, hip openers, t-spine and lat warmers) and we use the TRX and Clubbells in different ways to get the body mobilized we start the kettlebell circuit, chain or complex. We do some static stretching at the end of our training sessions. We especially like the Brettzel, Bretzel 2.0, frog, up and down dog, tailbone to heels after training.
No matter how much we mobilize before and after class, focus on perfect technique, and dial in the right volume of lifting and moving during class, muscle twinges can occasionally occur.
Be Aware that Former Injuries Pose Risks
Many of us have a lifetime of health issues, former sports injuries and mild weaknesses and asymmetries that we are working to improve, so we are diligent about stretching, moving often, resting, hydrating, eating nutrient-dense whole and natural foods and managing stress the best we can.
At MoveStrong Kettlebells, we ask members to inform the coaches if an ache or pain pops up at any time. And they are very good about doing so.
Address Twinges Immediately
A muscle twinge can be a tightening, spasm or a slight pain. Whatever it is, we assess what might have caused it. Is it a previously injured area? That is important to know because the most likely place to be injured is the location of a former injury. What movement caused an issue? We may want to leave it alone. We may need to stretch and/or foam-roll it. It depends. It may be something that needs attention from a medical professional depending on the severity and if it keeps popping up.
Whatever it is, we take it very seriously.
Technique, Technique, Technique
We will always review technique to make sure you are moving with good alignment and with the best technique you can produce for your body.
My father-in-law, God rest his soul, did wood-working after he retired. He used to say measure twice cut once because it saves time and energy in the long-run. We do that as well.
We address the twinge with great care and attention immediately to prevent it from becoming an injury. Sometimes a couple days of rest now can prevent a couple months off from training to nurse an injury later.
If you are training at our gym, and training at home, or at other gyms as well, it makes us less effective as coaches because we are not able to fully manage your programming, training volume and recovery. If this is the case, you will be managing more of that on your own, and you will need to be very careful not to overtrain; overtraining puts you at risk for injury.