[Closed] Foam Rollers - Post Running Content

Works for me, I use or have used it to help solve IT Band tightness, achilies tightness and calves. The key thing is though, is that whatever you are rolling is usually a symptom of a problem elsewhere. So I am currently rolling my right IT band a lot because of a knee injury where the adductor on the inside of my leg has weakened.

There are loads of good vids on YouTube to help you get it right and often you roll the muscle on a stationary roller to push the pressure point out.

I made my own from an off cut of 5" soil pipe wrapped in a bit of old sleepmat.

Works wonders.

I've had lots of different running injuries, fix one then expose the next weakness etc. foam rolling, massage (self calf massage in particular), stretching and some core strength work keep me running now (and cycling and swimming).

Plenty of you tube how to's. Kinetic Revolution do some good free vids too.

Highly recommend foam rolling!

1. There's some useful videos online for various exercises.
2. Get a decent one. I went cheap and broke it...
3. It'll hurt like hell when you first start, but get easier once it's done what it needs to do.
4. I would get a physio to assess your problem rather than self-diagnose though...

I have one. I hate it and stopped using it.

It hurts like hell, doesn't seem to accomplish anything, and my legs hurt the next day and that makes me run slower.

I find using one helpful. I got one from Sports Direct for around £15, bright orange with knobbly bits. Followed videos on YouTube and I concentrate on my legs and lower back. When my legs have been very stiff and getting cramps the night before a race then I've used the foam roller I've felt quite fresh the next day at the start line.

BTW - are you doing heel drops on stairs to strengthen / stretch the Achilles?

Minimal risk and will almost certainly help: discovered by someone who wanted surgery for damaged tendon and was told to wait until it actually snapped. To encourage this he did loads of heel drops and cured the problem. 🙂

Before rushing to get a foam roller, make sure you are doing enough stretching.

A very good runner mate of mine swears by going for a physio massage every 4 weeks or so

Aldi

Don't necessarily need a foam roller,try using a tennis ball and gently ease out any sensitive spots.

Yep, they are in Aldi at the moment. Fill your boots

The key thing is though, is that whatever you are rolling is usually a symptom of a problem elsewhere.

Before rushing to get a foam roller, make sure you are doing enough stretching.
A very good runner mate of mine swears by going for a physio massage every 4 weeks or so

The above was very true in my case. Went to the physio about this time last year with some very stiff hamstrings. She diagnosed the problem as actually in my IT band causing the other muscles and ligaments to compensate and end up knackered too.

Initially I was prescribed lots of roller massaging and deep tissue massages both bassically consisted of hurting like hell the idea was to loosen up the IT band and it worked well. Afterwards I was given lots of stretches based around Yoga and Pilates which has kept me sorted out in the long run. Physio said to use the roller when muscles felt very tight again and I should pop down every few months for a massage.

But I've found keeping up doing the stretching exercises has kept me in good shape and I haven't felt the need to go for a massage or touch the rollers. I very rarely get the tight hamstrings and find my posture standing and sitting is better too.

The benefit comes from applying pressure to the sore bits rather than rolling over the troublesome tissue. As you roll, you apply a little bit of pressure, but pausing on the sore points for a few seconds will help you get the most out of it. I prefer a tennis ball for my calves but a roller is good for rest of legs. Golf ball under foot also good (hurts a lot at first though).