Foam Roller — Every Runner's Best Friendby iMove Physiotherapy 09 Jun 2017
About iMove Physiotherapy
iMove Physio help educate on injury prevention through regular guest speaking at Can Too run groups in Sydney, and support Can Too’s community funding model by donating 5% of all Can Too consults back to the Can Too Foundation.
iMove Physio offer 50% off your first 2 consults as a Can Too runner. iMove believe a 1 on 1 running assessment is an important part of injury prevention, supporting runners with a customised program to help them on their journey. This leaves another visit available if niggles pop up during training and can be addressed. On top of the discount you can use your health fund rebate, meaning the cost of your two full 40min physio visits with a running specialist is minimal.
— TRANSCRIPT OF THIS VIDEO —
Hi guys, it’s Mic from iMove Physio. We’re going to talk about foam rolling. Now, first of all, that’s a foam roller. And everyone runner needs one – it’s like your personal massage therapist. Whenever you’re feeling a bit tight you can use this to help your recover. And I’m going to show you one or two basics on how to do that.
#1. Rolling Your ITB (Illiotibial Band)
So the first spot, we’ll just pop it on the side of your leg. That’s called your ITB.
Your positioning here is really important. Bring the top leg over, matching hand flat on the floor, and lower yourself down on to an elbow. That will give you three points of contact, allowing you to adjust the pressure on the roller through your foot and your hands.
You just want to roll nice and slow until you feel any tender spots. And if you feel any tender spots, like down there towards my knee, you can slow it down even more.
Spend 30 – 40 seconds on that, and then you jump up and try a quick little single leg squat, and that should feel lighter and freer.
#2. Rolling Your Hamstrings
Pop the roller at the back of your knee then roll backwards and forwards, nice and slow. You can twist side to side if you’re feeling any tight spots. Just explore your body, use it as a bit of an experiment to find those tight spots.
After you’ve foamed rolled, just jump up and try a single-leg squat, or a “running man”, and if that feels freer, it’s a sign that foam rolling is going to be helpful for you.