Foam Roller

[Kirsty-Leigh]

Hey Everyone - I hope training is going well, and Christmas planning isn't driving you too crazy

So I just bought a foam roller. And I only really have one word to sum it up - ow

Anyway, I have a nice little booklet thingy telling me how to use it, but I have no idea when I am supposed to use it . Do I use it before or after a run (and how long before or after)? Also I am doing Goofy again this year, an last year I think I recall some of you experienced folks used the roller in the week before the race

Any foam rolling tips would be welcomed

Thanks,

Kirsty

 

[Saylan]

I've been taught to only really use it consistently after a warm-up/workout (like cross training) or after a run. My physio did mention doing a ten minute walking warm up followed by a short rolling session before a run as a way of loosening up to avoid discomfort.

I think the general idea is to not roll when the muscle/band/etc. is cold.

If it helps, rolling out my IT band was AGONY when I started doing it and now I rarely find a sore spot. It just feels good.

As for the race, while I've never done a race yet (Princess will be my first), it's probably safe to use it up to and after the race event. A lot of runners use 'the Stick' to roll out muscles after a race and the idea is the same as a roller (just different methods of application and usually different levels of intensity due to the methods). I figure the only thing really hindering using your roller at the race is it's not exactly the easiest thing to pack/travel with.

 

[jmasgat]

I use my after every run---trying to keep it as a "preventive" measure instead of letting the IT Band flare. I roll each side for 5 minutes or so, and "hang out" on a particularly sore spot (applying as much body weight as I can stand)

I know that when I was having flare ups, I was torn between using it (for the benefit) and not using it (to let things heal). I gave up using it before the marathon and figured rest would be the best thing.

Maura

 

[cewait]

I usually point my folks to a twice a day use until all kinks get worked out. You should walk/warmup for 5-10 minutes to warm up the muscle then roll your legs.

Also, after every workout roll the muscle.

As far as proceedure...

Start with calfs. Sit in front of the roller and place one leg on the roller so the roller is at the top of the calf muscle. Avoid the spot exactly behind the knee. Then cross the non-roller leg over the rolled leg and pick your bottom up off the floor by pushing down with your hands. Pull back slowly as the roller rolls down the center of the calf muscle. Stop as you hit the end of the muscle ( the Achilles insertion point). The process is to roll slowly and stop at points where it hurts. These points are little knots that need to be worked out. As you grow accustomed to the rolling you will feel the knot release – though at first you may just feel the pain subside. Finally, the calf is really three muscles so after the center, point the toe inward and repeat and then outward and repeat.

Inner quad – start just above the knee at the base in the inner quad (aka VMO).
Well it’s easier to link show than describe - http://www.coreperformance.com/knowledge/movements/foam-roll-vmo.html

Then move to the IT band

http://www.coreperformance.com/knowledge/movements/foam-roll-it-band.html

Since I started digging..

The calf
http://www.coreperformance.com/knowledge/movements/foam-roll-calf.html

 

[Kirsty-Leigh]

Thanks for the advice guys - I hadn't even thought about warming up before (that's why I always ask about these kinds of things). I did my 18 mile LR yesterday and rolled afterward and I feel pretty good today

Thanks again,

Kirsty