{"id":5666,"date":"2016-09-16T19:02:17","date_gmt":"2016-09-16T19:02:17","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=5666"},"modified":"2016-09-16T19:02:17","modified_gmt":"2016-09-16T19:02:17","slug":"foam-rolling-infographic","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/en\/2016\/09\/16\/foam-rolling-infographic\/","title":{"rendered":"Foam Rolling Infographic"},"content":{"rendered":"

Foam rolling, great if you’re an office worker, and\/or an MMA fighter.<\/p>\n

I’ve got one in work, and one in the lounge for when I’m watching TV.<\/p>\n

Avoid your spine, and either hold the foam roller still for 1-2 mins on any sore ‘trigger points’ or move up and down the muscle slowly.
\nThere is the ‘friction’ technique from sports massage whereby you go back and forth quickly over a knot in the muscle, but some people find this aggrevates the spot more than anything…<\/p>\n

\"foamrollinginfog\"<\/p>\n

Image Source<\/a><\/p>\n

 <\/p>\n

More on recovery for MMA here<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Foam rolling, great if you’re an office worker, and\/or an MMA fighter. I’ve got one in work, and one in the lounge for when I’m watching TV. Avoid your spine, and either hold the foam roller still for 1-2 mins on any sore ‘trigger points’ or move up and down the muscle slowly. There is […]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_wpcom_ai_launchpad_first_post":false,"_jetpack_hide_featured_image":false,"_jetpack_featured_image_duplicate_dismissed":0,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[5189,12504],"tags":[4742222,538372455,1493],"class_list":["post-5666","post","type-post","status-publish","format-standard","hentry","category-fitness","category-mma","tag-foam-rolling","tag-foam-rolling-infographic","tag-recovery"],"yoast_head":"\nFoam Rolling Infographic - Fitness & MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/en\/2016\/09\/16\/foam-rolling-infographic\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Foam Rolling Infographic - Fitness & MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Foam rolling, great if you’re an office worker, and\/or an MMA fighter. I’ve got one in work, and one in the lounge for when I’m watching TV. Avoid your spine, and either hold the foam roller still for 1-2 mins on any sore ‘trigger points’ or move up and down the muscle slowly. There is […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/en\/2016\/09\/16\/foam-rolling-infographic\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness & MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/\" \/>\n<meta property=\"article:published_time\" content=\"2016-09-16T19:02:17+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/09\/foamrollinginfog.jpg\" \/>\n<meta name=\"author\" content=\"Dave\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:site\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dave\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Foam Rolling Infographic - Fitness & MMA Blog - BlackBeltWhiteHat.com","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blackbeltwhitehat.com\/en\/2016\/09\/16\/foam-rolling-infographic\/","og_locale":"en_GB","og_type":"article","og_title":"Foam Rolling Infographic - Fitness & MMA Blog - BlackBeltWhiteHat.com","og_description":"Foam rolling, great if you’re an office worker, and\/or an MMA fighter. I’ve got one in work, and one in the lounge for when I’m watching TV. Avoid your spine, and either hold the foam roller still for 1-2 mins on any sore ‘trigger points’ or move up and down the muscle slowly. There is […]","og_url":"https:\/\/blackbeltwhitehat.com\/en\/2016\/09\/16\/foam-rolling-infographic\/","og_site_name":"Fitness & MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2016-09-16T19:02:17+00:00","og_image":[{"url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/09\/foamrollinginfog.jpg","type":"","width":"","height":""}],"author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Written by":"Dave"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2016\/09\/16\/foam-rolling-infographic\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2016\/09\/16\/foam-rolling-infographic\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"Foam Rolling Infographic","datePublished":"2016-09-16T19:02:17+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2016\/09\/16\/foam-rolling-infographic\/"},"wordCount":101,"commentCount":0,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/2016\/09\/16\/foam-rolling-infographic\/#primaryimage"},"thumbnailUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/09\/foamrollinginfog.jpg","keywords":["foam rolling","foam rolling infographic","recovery"],"articleSection":["Fitness","MMA"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2016\/09\/16\/foam-rolling-infographic\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2016\/09\/16\/foam-rolling-infographic\/","url":"https:\/\/blackbeltwhitehat.com\/2016\/09\/16\/foam-rolling-infographic\/","name":"Foam Rolling Infographic - 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Now, perhaps more than ever, it\u2019s still vitally important that you keep training to take your MMA skills to the next level. That way, when restrictions are eased, you\u2019re more than capable of competing\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/09\/squat.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":9940,"url":"https:\/\/blackbeltwhitehat.com\/en\/2019\/03\/24\/the-joe-rogan-neck-hammock\/","url_meta":{"origin":5666,"position":1},"title":"The Joe Rogan Neck Hammock","author":"Dave","date":"March 24, 2019","format":false,"excerpt":"As you may have noticed, everyone who has competed in MMA and\/or Brazilian Jiu Jitsu who goes on the Joe Rogan Podcast, and is over the age of 40 - has extensive spine-problems. Big John McCarthy for example, has had multiple operations on his neck and still has problems with\u2026","rel":"","context":"In "bjj"","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bjj\/"},"img":{"alt_text":"Joe Rogan Neck Hammock","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/03\/joerogan_neck_hammock.jpeg?fit=690%2C690&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/03\/joerogan_neck_hammock.jpeg?fit=690%2C690&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/03\/joerogan_neck_hammock.jpeg?fit=690%2C690&ssl=1&resize=525%2C300 1.5x"},"classes":[]},{"id":8315,"url":"https:\/\/blackbeltwhitehat.com\/en\/2017\/10\/25\/mma-strength-conditioning-infographic\/","url_meta":{"origin":5666,"position":2},"title":"MMA Strength & Conditioning Infographic","author":"Dave","date":"October 25, 2017","format":false,"excerpt":"Bit of a work in progress...see our MMA strength and conditioning program and pdf here I would also recommend doing a lot of single leg work, such as Bulgarian Split Squats, single leg plyometrics (be mindful of injuries with plyometrics) and single leg squats, in addition to traditional squats and\/or\u2026","rel":"","context":"In "Bodybuilding"","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bodybuilding\/"},"img":{"alt_text":"mma infographic","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":8570,"url":"https:\/\/blackbeltwhitehat.com\/en\/2017\/11\/09\/treating-muscle-pain-joint-pain\/","url_meta":{"origin":5666,"position":3},"title":"Treating Muscle Pain & Joint Pain","author":"Dave","date":"November 9, 2017","format":false,"excerpt":"From over-training, to general stress & anxiety, muscle pain & joint pain are increasingly common complaints. 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