Foam Rolling - Running

KaHn · 30 Jan 2013 at 11:40

Right Guys,

Bit of background,

I've recently upped my running (usually just ran for "fun") as I have been entered into a number of races, these being the rat race dirty weekend, Gairoch half marathon and the loch ness marathon (plus a few other shorter timed runs)

I am currently doing around 50km+ of running a week broken down in to 2 x 10k and 1 x 20-40km run on a weekend (when i have the time) but I also want to start running between 5-10km on a morning before work (with the dog) which is starting to put a bit of strain on my legs, my stretching has always been bad but I am starting to get better with it, just looking at the additional benefits of foam rolling.

Do any of you have any experience using them or is it just a placebo affect?

Cheers for the help,

KaHn

mrthingyx · 30 Jan 2013 at 11:49

God's gift to those that exercise, to be blunt.

I use them every morning before working out: great for stimulating blood floor and working out tight sports in the muscles.

If it hurts, it works.

Get one. Use it, particularly as you runners tend to have all sorts of undiagnosed gait problems (tight hips, bad foot placement/movement, etc.).

Normaly routine is agony for the first week, not quite so bad for the second, and the third should be a lot better.

LiE · 30 Jan 2013 at 11:50

Oh they work alright, no placebo.

http://www.t-nation.com/free_online...g_performance_repair/feel_better_for_10_bucks

KaHn · 30 Jan 2013 at 11:55

Cheers for the help guys, will pick one up today

Going to get the girlfriend on to it as well as her rowing regime is getting pretty brutal!

KaHn

Freefaller · 30 Jan 2013 at 12:29

http://www.physiosupplies.com/

They have excellent products - http://www.physiosupplies.com/fitness/Rumble-Rollers-Compact-Black.html that one being the one I currently have. It's beautiful pain!

Kimi · 30 Jan 2013 at 12:34

30cm seems quite small, is that big enough FF or do you advise to go bigger?

mrthingyx · 30 Jan 2013 at 12:37

30cm is plenty: there are 90cm ones, but they're kind of pointless...

The one I use is 40cm and there's room to spare.

Kimi · 30 Jan 2013 at 12:41

yea your right thinking about it,

LiE · 30 Jan 2013 at 12:41

I find 90cm good for rolling the back.

mrthingyx · 30 Jan 2013 at 12:47

That's because your back is massive.

BennyC · 30 Jan 2013 at 13:06

http://www.physiosupplies.com/fitness/Trigger-Point-Therapy-Grid-Foam-Roller.html

I have one of these, been meaning to get a rumble roller though.

Worth it's weight in gold.

A golf ball can also work wonders, more so for knots on your back, when used trapped between you and the wall.

KaHn · 30 Jan 2013 at 13:14

I picked up one of these from the local power lifter store.

http://www.powerhouse-fitness.co.uk/fitness-mad-foam-roller-blue-6.php

Gave it a quick go over lunch time and seems to "hurt" sufficiently, if I get used to it will try for something a bit more medieval like what FF put up.............

Cheers for the replies, will let you know how I get on.

KaHn

LOAM · 30 Jan 2013 at 14:33

When you first use them the pain is enough to make you fully understand that placebo doesn't come into it. They were designed by Satan himself (true fact).

I'm currently murdering my IT bands with one, I feel no shame to say that I nearly cried

Freefaller · 30 Jan 2013 at 14:38

There are a lot of techniques and ways to roll - just make sure you spend a good 20 rolls on each body part to get a good bit of tissue massage

I used to use a wine bottle and/or a pvc pipe until I upgraded to something a little better!

The 30cm is fine and it means you can take it with you. Never really saw the need for 90cm despite being wider than 13 busses.

mrthingyx · 30 Jan 2013 at 15:33

Freefaller said:
There are a lot of techniques and ways to roll - just make sure you spend a good 20 rolls on each body part to get a good bit of tissue massage

I used to use a wine bottle and/or a pvc pipe until I upgraded to something a little better!

The 30cm is fine and it means you can take it with you. Never really saw the need for 90cm despite being wider than 13 busses.

Out of curiousity, what is this devilry that is better than a PVC pipe?

Consider me interested...

cu3ed · 30 Jan 2013 at 15:57

Think the foam helps to mould to the area little more, depending on grade of the roller, some are very soft, medium, brick lol.
They can also be used to extract information if used correctly, still wince using them around the hip areas to this day.

King Damager · 30 Jan 2013 at 16:24

They're a god!

Before and after exercise for me. Doing SL I'm on leg day every day, when I don't foam roll I get DOMS, when I do, I don't. Simples.

AS others have said you can use substitutes as well. A 2L bottle filled up would do the job happily.

kd

cu3ed · 30 Jan 2013 at 16:36

Cant see how it would help with DOMS at all to be honest.

KaHn · 30 Jan 2013 at 16:53

cu3ed said:
Cant see how it would help with DOMS at all to be honest.

My understanding of it is like a deep tissue massage, just read some things that it doesn't work but I will go on the recommendations of the (many) guys here over a random article, it may not work exactly the same for me but for 20 quid its worth a shot

KaHn

King Damager · 30 Jan 2013 at 16:58

cu3ed said:
Cant see how it would help with DOMS at all to be honest.

KaHn said:
My understanding of it is like a deep tissue massage, just read some things that it doesn't work but I will go on the recommendations of the (many) guys here over a random article, it may not work exactly the same for me but for 20 quid its worth a shot

KaHn

Not sure how true it is, but the local gym, in their explanation, explains it as having similar effects to that of a sports massage.

kd