Foam Rolling

Foam rolling has achieved some degree of widespread success in recent years, although I have some suspicions it has been around for ages. Im also pretty sure that this is an instrument used by many of the less-than-kosher dictatorships around the world to gain ‘confessions’ out of their political subjects.

Simple yet lethal!

I was first introduced to this technique a number of years ago in a strength and conditioning class, Coach Flo (who was taking the session) assured that it was a good method of self massage and extremely useful to runners. What he failed to mention was the inexplicable amount of pain that is necessary to induce in order to achieve the benefits.

For those not familiar to foam rollers, they have become more widespread recently and despite some of the more expensive brightly coloured versions available in premium running stores, foam rollers can be picked up for about a tenner. (I’m all for supporting independent running stores, but at a ¼ of the price its no competition!).  Particularly, they are essentially a tube of foam, which you place under a different part of your body and then move that body part across the roller.

Although a very simple principle, with one bit of kit you can effectively massage almost every body part. As laying on top of the roller uses your own body weight it means that you can do this without any assistance; therefore allowing you to cry in peace! Its also pretty hard to do this wrong, and with loads of links on the internet easy to learn.

Clearly not me! Also no one smiles when using this!

The movement involved in running occurs predominantly in a single plane and can place stress on the muscles used to stabilize the major muscle groups, in particular, the ilio-tibial band (IT band) which runs from the outside of the hip to the inside of the knee. Massaging this band of tissue involves a motion similar to a side plank with the roller between the outside of the thigh and the floor and then using your arms you can pull yourself across the roller.

Since my visit to the massage therapist, I have been conscious of trying to stretch out all aspects of my upper leg and alongside introducing an assortment of stretches. Since the foam roller purchase, I now try to do a few movements on this every couple of days, specifically focusing on the IT band, quadriceps and hamstrings.

The wider athletic community has mixed opinions on stretching and massage as a whole, and although not everyone agrees to the physiological benefits (my physio friends with be rolling their eyes) there is quite likely a placebo effect.  A quick Google search on Brett Sutton, the multiple champion triathlon coach will provide you to some colourful views in particular! In my case, I do feel that my legs are a little looser and im not too bothered if this is just psychological!

With that Im off to do a little foam rolling!