Since Instagram is so popular right now, I decided to put together a 22-day series of quick educational posts.

For the next 22 days I will post a quick video or photo that will cover various topics; from fitness to nutrition to living a healthy lifestyle.

The goal is to share some fitness and wellness information that will help you with your health-related goals.

DAY 2 OF 22

Today’s post is about Foam Rolling.

SMR, or self-myofascial release, is a soft tissue “therapy” that is growing in popularity. One of the most popular tools for SMR is the foam roller. Think of it as a cheap self-massage. Despite common thought, foam rolling does not actually stretch tissue, but it is great for neural activation and to incorporate into your warm up before your workouts. If time allows, it can also be done after the session to help with recovery. If you find any “hot spots” or “knots”, try to focus on those areas and give them a little extra love. It may be a bit uncomfortable, however, releasing that tight area will aid in getting your body moving properly and ultimately lead to better performance.

Five popular areas:

1. Adductors
2. IT band
3. Calves
4. Glutes
5. Upper back (T-spine)


Please share this post or tag anyone who you feel would benefit from this content. Thanks.

Be sure to follow along on Instagram:

22 Athletics

Doug Balzarini 


About Doug Balzarini
Doug Balzarini, CSCS, MMA-CC, is the owner of DB Strength, which provides fitness training, education, and resources. He is also the strength and conditioning coach for Alliance MMA where he works with UFC Champion Dominick Cruz, Bellator Champion Michael Chandler, Phil Davis, Brandon Vera, Travis Browne, Ross Pearson, Alexander Gustafsson, and more. Prior to starting his own business, Doug worked at Fitness Quest 10 as a personal trainer, strength coach, and Operations Director for Todd Durkin Enterprises (TDE).  

He has completed some graduate work in Biomechanics at SDSU and has obtained multiple certifications including ACE, NSCA-CSCS, MMA-CC, TFW Level 1, TRX instructor training, RIP training, CrossFit Level-1 Training, EFI Gravity instructor training, LIFT Sandbag Certification, and FMS training. He has produced his 2 DVD projects on strength training for combat athletes, appeared in many fitness videos and articles, and was a coach on “The Ultimate Fighter” FOX TV show in 2012.

For more information please visit