Icecold's mobility thread

[icecold]

Make sure you get the extra firm rumble roller.

 

[Delvis]

Last batch of lacrosse balls I brought where terrible, just ridiculously soft

 

[duvet77]

it's honestly not worth the time or hassle for me to send you them. i will either keep them or give some away to friend's and family who would use them, or to nephew's and nieces to play with.

Pfft... I was gonna pay you 50p for one!

 

[Psycho Sonny]

Make sure you get the extra firm rumble roller.

i spoke to a therapist and they told me it's best to have all 3 rollers

a foam roller to start off with, then work your way up to the blue rumble roller then use the black rumble roller.

or you can use 2 at a time on places like your back so your weight is evenly distributed (less painful), and work your way up to using one on it's own, etc.

Last batch of lacrosse balls I brought where terrible, just ridiculously soft

these are from america, did you buy from UK?

the ones im getting are from the top seller on amazon, and are NCAA and NFHS approved whatever that means, but it must mean they are legit.

Pfft... I was gonna pay you 50p for one!

the padded envelope would cost me that much, never mind the £3 for second class postage.

like i say, it's honestly not worth my time or the hassle of it all. far better to just buy yourself off ebay.

 

[icecold]

i spoke to a therapist and they told me it's best to have all 3 rollers

a foam roller to start off with, then work your way up to the blue rumble roller then use the black rumble roller.

or you can use 2 at a time on places like your back so your weight is evenly distributed (less painful), and work your way up to using one on it's own, etc.

Nah that's rubbish. I use a PVC pipe to get some parts of my back and attack my thoracic spine, but the firmest rumble roller for everything else. It really isn't that painful, and if it is, just man up and get it done.

Someone accidentally ordered the blue one at my gym, it's basically completely pointless.

 

[Psycho Sonny]

Nah that's rubbish. I use a PVC pipe to get some parts of my back and attack my thoracic spine, but the firmest rumble roller for everything else. It really isn't that painful, and if it is, just man up and get it done.

Someone accidentally ordered the blue one at my gym, it's basically completely pointless.

k, i wasn't gonna order them, then decided to order 2, now i will just get the black one lol.

it's cheaper getting them from amazon to canada and bringing them back, so it's best in the long run i buy now.

what about the foam roller i already have? im using it currently on a strained muscle on my mid back just below the right shoulder blade.

was quite painful, muscle has some red spots/marks showing on the skin.

also what do you think of these

http://www.amazon.com/gp/product/B007M42EYW/ref=ox_sc_act_title_4?ie=UTF8&psc=1&smid=A2R8N66C2IJAQE

they seem like great value for money, i probably don't need the smaller bands personally, but the wife has started using the home gym recently now too, so beneficial just to get them

 

[icecold]

Which one do you already have? But it's probably fine, with the rumble roller you'll have all the bases covered.

I can't vouch for the quality of the bands (this is definitely a potential concern), but it is useful to have a variety and that price seems pretty good. The smaller ones are really useful for shoulder warm ups.

 

[Delvis]

Hm, tried to do the super frog last night, I have no heavy plates though, so ended up using a green band wrapped around each knee then around the back of me.......

Any other way of doing it?

 

[duvet77]

the padded envelope would cost me that much, never mind the £3 for second class postage.

like i say, it's honestly not worth my time or the hassle of it all. far better to just buy yourself off ebay.

Lol.... I know. I was dicking about.

 

[lewism]

Over the last fortnight i've been getting a slight pain around the top of my knee during/after squatting. Nothing major that gives me any discomfort during walking or day to day activities but when I squat it gives a little twinge over the top of my knees.

I know without video it's hard to diagnose but any rough points I should look at. Squat form is usual feet shoulder length apart, feet at 10 and 2 and knees out. Have a copy of Supple Leopard and i'm sticking to the form and that but any help is good help.

 

[Delvis]

Likewise with me at the moment, my only guess is something isnt keeping tight when im atg or something.

 

[BennyC]

Stretch/roll your quads abductors and hips. See if that helps. Feet parallel too and screw in. Might want to give your IT bands a going over too.

 

[Saviola]

Howdi,

After some advice regarding my Achilles/Calf. Basically the last month or so I have been getting some serious stiffness and eventually pain in my lower Calf/Achilles, seems to start from when I awake.

I have been doing stair stretches and toe stretches but was wondering if you could think of anything else? Need to get a firmer roller too mine is shot now and the deodorant can just isn't tough enough

Thanks in advance.

EDIT: Have been playing footy 2-3 times a week, training for a trek and squash. No new shoes or boots have been used.

 

[mrthingyx]

Invest in some decent shoes that suit your running style. Have them watch for any biomechanical oddities in your gait/heel-strike and fit shoes as appropriate.

Once that's been done, get a 2L bottle of fizzy pop and go at your calves with that.

Once that's been done, then this, this, and this.

Then have a serious look at your hip mobility and hip/knee extensors/flexors, because they're probably screwed, too.

 

[Saviola]

Cheers will take a look at the vids, have trainers and boots fitted by a 'pro' so that should all be ok.

Think i may have pulled something early summer and not let it heal properly

 

[icecold]

Updated this post:

Dealing with flat feet/collapsed arches/over pronation


This is a pretty common problem, but if you don't address it, it's quite likely for this to cause lower back and knee problems. Not to mention it completely compromising your athletic performance.

This explains it quite well, but he does talk about some advanced concepts. Understanding what's going on will make working on the various areas easier, so google or ask if you have any questions:
http://www.mobilitywod.com/2010/08/episode-07-bro-your-navicular-bone-dropped/


Fixing the issue involves addressing two aspects:

1) Flexibility and general tissue quality.

2) Strength and activation of the muscles that support the foot.

First step to fixing your feet is easy, just stand on your ball and abuse the tissues of the bottom of your foot. A golf ball is preferable here.

Details here:
http://www.mobilitywod.com/2011/07/episode-279-mob-those-lower-leg-bits/

He also mentions attacking your posterior tibialis, which is responsible for maintaining your arch.

More details here:
http://www.mobilitywod.com/2010/12/episode-115-lower-leg-sliding-surfaces/
http://www.mobilitywod.com/2011/07/episode-293-haiku-winner-travel-ideas-and-your-feet/

Everything mentioned is relevant. Also try hitting your anterior tibialis, which is on the outside of your shin bone.

Flat feet are also associated with tight Achilles, fix it!
http://www.mobilitywod.com/2011/12/episode-350-tack-and-floss-heel-cord-edition/
http://www.mobilitywod.com/2011/09/episode-319-protect-those-heel-cords-man/

These videos explains some concepts fairly well, and I also like the exercises they're suggesting. It's very important to develop the intrinsic muscles of the foot:
http://www.youtube.com/watch?v=2AwRK3js5dg
http://www.youtube.com/watch?v=lUDjgdl5eOQ
http://www.youtube.com/watch?v=i2cHPeX-xU8
There are lots of other videos and articles regarding this, most foot exercises will be useful.

Also important is walking correctly:
http://www.mobilitywod.com/2011/11/episode-343-stop-walking-like-the-duck-you-arent/

Here are some other videos from Starrett:
http://www.mobilitywod.com/2012/08/rebuilding-your-feet-with-brian-mackenzie/
http://www.mobilitywod.com/2012/08/rebuilding-the-feet-part-2/

 

[duvet77]

cool beans... will review this tonight.

Am starting to develop a man crush for Ice.

 

[icecold]

Shhhhh, just let it happen...

 

[duvet77]

 

[Delvis]

What is a healthy range of internal shoulder rotation? Pics please