Staying Injury Free with Foam Rollers

Injury prevention in any sport is extremely important.  I've touched on this already but given the repetitive nature of running it's something that you need to be very aware of.  There are a lot of great ways to keep yourself strong and flexible enough to run injury free year round, and the following article outlines a great tool and method to help keep the pain away.  A special thanks to Michael Hutton for brining this forward!

Hey everyone,

8 Weeks into the New year and I hope you are all sticking with the new years resolutions, training regularly and eating right!  At 8 weeks you might start feeling some twinges in those leg muscles and perhaps feeling it in the knees and back as well.  I wanted to pass on an article that prompted me to go out and purchase a very inexpensive Foam Energy Roller last summer. This piece of equipment has made a huge difference for my ability to come back and exercise pain free the next workout and has also helped me make gains in strength and flexibility.  It also feels pretty good as well once you get used to the movement which is a piece of flourless, sugar free cake! 

I have used it almost everyday since and can’t think of a better $35 purchase made last year. The article does go over the areas you want to target and WHY you want to target them very well.  There is also an “HOW TO DO IT” section for each move but I think a Video is worth a 1000 words and really shows the simplicity of use.

Here is a video the goes over some key moves that will help runners stay injury free:

1 – Get the high density foam roller which is usually blue.  I initially bought the white and it works fine but it will wear down.

2 – Your first time on it will be awkward, you will see improvement the 2^nd time you try it.

3 – You will be surprised with just how much you feel it the first time you use it.  I was personally shocked with the IT band and Piriformis Massages the first time out.  This was because they were all knotted up and very sensitive to pressure.  I can promise that you will also be surprised with how soon these start to feel very good and you are looking for ways to add more pressure. 

4 – You can’t really over use this, massage is a good thing!  I sometimes use it before stretching, sometimes after working out, sometimes before bed.  Find what works for you.  Total time on it is usually about 5 minutes.

5 - Use the roller, incorporate stretching and you will be able to come back stronger the next time out.  Don’t use the roller or at least stretch (that’s another subject for another day) and you won’t get the results, you will have pain if your truly working hard and it will be tough to stay injury free long term.  Take care of yourselves people.

Very best regards,

Michael Hutton

Here are some additional tips for common runners injuries:





Massage your IT band

Best for runner's knee



Your iliotibial band (ITB) runs along the outside of your leg from hip to knee; it often becomes overtight from high-mileage hoofing.





HOW TO DO IT:

Lie on your right side while propping yourself up with your elbow and forearm. Slip a foam roller beneath the outside of your right thigh and lift your right foot. Cross your left leg over your right and plant your left foot on the floor. Now roll back and forth for 30 seconds from the bottom of your hip to just above your knee. Then turn over and work your left ITB. To increase pressure, take your bracing leg off the floor and stack it on top of the leg you're massaging.







Massage your Piriformis

Best for sciatica



Tension in the piriformis (between your sacrum and the top of your femur) can irritate the sciatic nerve, causing butt and hamstring pain.





HOW TO DO IT:

Sit on a foam roller and support yourself by placing your left hand on the floor. Now lift your left leg and place your ankle across your right bent knee, holding it there with your right hand. Lean to your left and position yourself so the roller is directly under your left butt cheek. Roll back and forth over the piriformis. Alternate positions to hit the muscle from different angles until you find the hot spot. Roll for 30 seconds, and then do your right butt cheek.







Massage your Thoracic spine

Best for upper-back mobility



Big chest muscles, weak back muscles, and sitting all day can conspire to cause pain from your neck to your lumbar region.







HOW TO DO IT:

Lie on your back and place a foam roller beneath your upper back, near your shoulder blades. Your feet and butt should be on the ground and your hands behind your head. Now brace your abs as if you were about to be punched in the stomach, and slowly work the roller for 30 seconds up and down your upper back--that is, from your shoulder blades to your middle back (not your lower back).







Massage your Hamstrings

Best for lower-back pain



Inflexible hamstrings can interfere with sports performance and cause lower-back pain.





HOW TO DO IT:

Sit on a foam roller with your legs outstretched, and support yourself by placing your hands on the floor behind you. Position yourself so the roller is directly under your hamstrings. Slowly roll forward and back from the base of your glutes to the bend in your knee for 30 seconds. Try it with your feet turned out and then with your feet turned in, to work the hams from all angles. You can increase the pressure by stacking one leg on top of the other.







Massage your Quadriceps

Best for jumper's knee



Tight quads can tug on your patellar tendons, causing pain around your kneecaps.





HOW TO DO IT:  To keep your knees healthy and loose, lie on your stomach with the roller placed under your thighs. Holding your body straight, roll yourself back and forth from hip to midthigh for 30 seconds. Bend your knees to increase the pressure.