Foam Rolling - Running

This is going to sound almost as bad as it looks, but **** (c-o-c-k) your leg over your dining room table/kitchen worktop and roller your adductors on there.

It will look like you're going for a progressive version of that seminal scene in American Pie, but it works. Just don't let your missus catch you, and it will be fine. :D

EDIT: Seriously? The alternative word for 'rooster' is starred out?
 
Whats the best way to foam roll your groin, lolz. Is there a way? ive got some bad DOMS since over doing it monday
 
Do the above - it looks like you're grinding on a table/worktop, but it works a treat.

I would make a joke about 'relief' but that would be too easy.

I occasionally get issues with tight adductors and this is a great way of sorting it. Either that, or my physio is a homoistical letch. :D
 
Am I missing anything out here that could help me. I've been running for about 9 months but on the 17th Jan I slightly over did it (to fast) and came away with a pain in my left knee. It was a Thursday and the last run of the week but come Saturday when we usually do a 10-12K run I literally couldn't manage 15 mins.

The pain isn't present under normal use and isn't there until about 15mins in but when it did occur it was the end of that run it was that bad. It seems like IT Band as its on the outside (I think, I do have issues pinpointing pain) but it could be patellar tracking. In Nov last year I was getting bad hamstring pain whilst running so started straight leg dead lift sets a few times a week and this sorted that very quickly, I continued doing them but no other leg work

The week commencing the 21st Jan I did a few light cycles which didn't really have cause any issues. During this week I bought a foam roller and set about rolling everything leg related. Saturdays run came round again and I managed a mere 4km. Getting depressed about it I cycled with it hurting which wasn't a good idea.

Monday 28th Jan I started single leg stepped squats just off the bottom step of the stairs, bending the knee only enough to allow the flat of the extended leg to brush the floor below. I also started side lying hip abduction sets with my wife's ankle weights on. I continued to foam roll, straight leg dead lift and my usual core stuff. I also bought a NeoG open patellar knee strap and with this on managed usual 5K on the Wednesday and again on the Saturday 2nd Feb (stopped at 5K as I didn't want to push it). Monday 4th again managed a 5k and continue to do everything as above.

I've not really done anything since then other than the sets of squats / hip abductors / SL deads and roll. The question after that long winded rubbish is, is there anything else I should be looking at to get this back on track or is it just a case of time + what I am already doing ?

To add, I've been Ice / compressing / elevating it after each run.
 
If I don't feel any pain when foam rolling, am I doing it wrong? I think I'm being a moron.
 
Zefan said:
If I don't feel any pain when foam rolling, am I doing it wrong? I think I'm being a moron.
Click to expand...

As Lie mentioned, the harder muscles use something harder (golf ball, hockey ball etc) or as Mrx said and shift your body to put more weight on one group, like shifting your posture to just put stress on one muscle.

Tried it after climbing last night and it seemed to help, will look for a lacrosse ball this weekend as I've got a 30k run planned for tomorrow morning :)

KaHn
 
A god intermediate stage is one of those funny mini basketball things.

Pump the ball up hard and use that as a bridge between the foam roller and the hockey/lacrosse ball. I give piriformis a good seeing-to at least twice a week using something very similar.

If it's particularly tight, then it's hockey ball time. /whimpers
 
mrthingyx said:
This is going to sound almost as bad as it looks, but **** (c-o-c-k) your leg over your dining room table/kitchen worktop and roller your adductors on there.

It will look like you're going for a progressive version of that seminal scene in American Pie, but it works. Just don't let your missus catch you, and it will be fine. :D

EDIT: Seriously? The alternative word for 'rooster' is starred out?
Click to expand...

This, for hamstring and adductors.


Dogsbody, I have no doubt you were getting the basic position of a plank, but its more complicated than that.
 
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