Foam Rolling - Running

Just got one of these to help alleviate doms/wear and tear from long distance training. Should be fun, any useful resources?
 
Yes: google resistance training. ;)

In a slightly more serious context, runners tend to have bad hip mobility/flexibility, leading to quad, hip IT band/TFL and hamstring tightness. Fun can also be hadwith gastrocnemius, peroneus and tibialis because of bad heel-strike/foot motion whilst running.

So just set the roller under any of the squishy bits of your legs/bum from the waist down and revel in a whole new world of pain. :D
 
Can foam rollers help with pain in anyway ?
What I mean by this is I get frequent lower back pain when running (physio said it was down to bad posture) recently this pain has become more frequent and also apparent when just seated (never was previously)

Anyway all of the above irrelavent really all I want to know is if the foam roller can help with this, or is the use of foam rolling for something entireley different ?
I still haven't fully worked out what foam rolling is meant to do anyway.
 
It can, in the sense that foam rolling is just a type of massage.

However, it sounds like you have slightly more fundamental problems which simply use of a foam roller will not fix. Bad posture is, after all, bad posture, and not good.

I would suggest a lot of core work and squats/deadlifts will sort you out. :)
 
mrthingyx said:
It can, in the sense that foam rolling is just a type of massage.

However, it sounds like you have slightly more fundamental problems which simply use of a foam roller will not fix. Bad posture is, after all, bad posture, and not good.

I would suggest a lot of core work and squats/deadlifts will sort you out. :)
Click to expand...

id avoid deadlift with lower back problems as most people do them incorrectly and always injure themselves more.

Lower back issues relating to posture should very much be dealt with addressing your....posture,lol simple.

From that core work to stabilize while running will also help.

I have a very horrible orange trigger point roller, its very good but soo painful at times, esp after a long bike ride and hitting the quads lol.

But one rule has yet to be mentioned here.

FOAM ROLL FREQUENTLY RATHER THAN ON AND OFF.

better doing 10 mins per day than a epic 30min session once a week.
 
mrthingyx said:
It can, in the sense that foam rolling is just a type of massage.

However, it sounds like you have slightly more fundamental problems which simply use of a foam roller will not fix. Bad posture is, after all, bad posture, and not good.

I would suggest a lot of core work and squats/deadlifts will sort you out. :)
Click to expand...

I think this may be linked to a weak core to be fair as I probably only do 2 or 3 core exercises once a week for probably 3 sets each.

My deads sometimes leave me with DOMS in my lower back but not always, my squats pretty much always leave me with DOMs in my legs and if I do squats weds and deads Friday I end up with epic leg doms until about Tuesday.

I don't think the core exercises I have been doing are hitting enough "different parts" of my core.

I will do 2 or 3 of the following after a chest session.

Kneeling barbell rollouts
roman chair leg raises
"plank" (managed 90 seconds last night)
crunches on a bench
woodchoppers with a 10/15/20 kg plate

The obviously throughout the week I will be doing the following which needs a stable core
deads
squats
front squats
standing shoulder press (military press)
standing tricep extensions
cleans (probably every other week for this one)
 
DogsBody said:
Can foam rollers help with pain in anyway ?
What I mean by this is I get frequent lower back pain when running (physio said it was down to bad posture) recently this pain has become more frequent and also apparent when just seated (never was previously)

Anyway all of the above irrelavent really all I want to know is if the foam roller can help with this, or is the use of foam rolling for something entireley different ?
I still haven't fully worked out what foam rolling is meant to do anyway.
Click to expand...

I used to get lower back pain when running for likely the same reasons. Look at doing some core strength work. Mine went in about 2 weeks worth of just doing a small amount of core exercise and its never returned since I started doing it. Bridging / planking and side planking was about all I do along with few abdominal crunches. I do single leg stepped squats and straight leg dead lifts for quads and hammys.

currently suffering patellar tendonitis / tracking / IT Band issues at the moment though so its all a bit fubar.
 
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DogsBody said:
I think this may be linked to a weak core to be fair as I probably only do 2 or 3 core exercises once a week for probably 3 sets each.

My deads sometimes leave me with DOMS in my lower back but not always, my squats pretty much always leave me with DOMs in my legs and if I do squats weds and deads Friday I end up with epic leg doms until about Tuesday.

I don't think the core exercises I have been doing are hitting enough "different parts" of my core.

I will do 2 or 3 of the following after a chest session.

Kneeling barbell rollouts
roman chair leg raises
"plank" (managed 90 seconds last night)
crunches on a bench
woodchoppers with a 10/15/20 kg plate

The obviously throughout the week I will be doing the following which needs a stable core
deads
squats
front squats
standing shoulder press (military press)
standing tricep extensions
cleans (probably every other week for this one)
Click to expand...
Your core work needs... work.

Read the selection of articles I put together in the exercise guide.

To start you off: If you got to 90 seconds with a plank, you were doing it wrong ;)


From what you've written about your deadlifting I'd watch the videos I posted for those too.
 
mrthingyx said:
What is a Roman chair leg raise? Wood chopper?

Sounds like something from that section in FHM...?
Click to expand...

Roman chair leg raise may be the wrong name for it.
Wood chopper has been explained elsewhere.


Ice I will check out the exercise guides and ask in here or the gym rat thread once I have had time to go through it all.

As for the plank, I was doing this

plank-on-elbows.jpg
 
Since starting this I'm finding that it's not getting deep enough (on some motions) I think this is down to not getting enough weight on to muscle.

For example, when doing my adductor (back of my leg) I am using all of my weight (95kg) and supporting it on one leg with no "real" pain, however the same motion on my ITB is excruciating!

Is there anything I can do to combat this or is it just a case of keep going or buy a torture device a la the frenchie?

KaHn
 
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