muscle knots, foam rollers and rolling pins

RJC

Disclaimer: I am not looking for free medical advice or anything of the sort (so the mods can relax).

After a few races at the end of June I went through July with a feeling of complete fatigue in my quads. I thought it was over training (in my dreams!) and I thought it was dehydration and I thought my love affair with New Balance was coming to an end. The feeling in my quads was like I had no speed in them. There was endurance in them but any effort at anything but plodding produced a sense of bodily fatigue. I was contemplating taking August off to see if it did any help.

I have self-diagnosed myself with muscle knots (a combination of the 'Lore of Running' and google ) (they are also called chronic muscle tears). I had heard of 'the stick' and rolling pins and foam rollers but I was not sure whether (or how) they would work.

I found one of the kids swimming aids at home (a pool noodle?) and chopped it up and I gave it a go. Mother of God the pain was something else. It was worse than the worst physio I have ever had but it seems to work. After about a week of resting on the roller over the pain it is starting to show on the road. The speed is coming back to normal and the fatigue is going.


As I said at the start I am neither looking for guidance or advice but I would be curious if anybody else has had any experience with 'the stick' or a foam roller or muscle knots.

scottreynolds

RJC wrote: »

.... I would be curious if anybody else has had any experience with 'the stick' or a foam roller or muscle knots.

I got a set of these from Irish fit. http://store.tptherapy.com/Total_Package_U6_Book_U6_DVD_p/tpt-ttlbd.htm

I find it totally awesome.... I use it regularly after running, or in the middle of the night, when my 'arches', achilles, calves, quads or IT bands feel tight. I find it really eases any stiffness I have. I believe the newer foam rollers are excellent ,like your pool roller but probably more dense.

tunguska

RJC wrote: »

Disclaimer: I am not looking for free medical advice or anything of the sort (so the mods can relax).

After a few races at the end of June I went through July with a feeling of complete fatigue in my quads. I thought it was over training (in my dreams!) and I thought it was dehydration and I thought my love affair with New Balance was coming to an end. The feeling in my quads was like I had no speed in them. There was endurance in them but any effort at anything but plodding produced a sense of bodily fatigue. I was contemplating taking August off to see if it did any help.

I have self-diagnosed myself with muscle knots (a combination of the 'Lore of Running' and google ) (they are also called chronic muscle tears). I had heard of 'the stick' and rolling pins and foam rollers but I was not sure whether (or how) they would work.

I found one of the kids swimming aids at home (a pool noodle?) and chopped it up and I gave it a go. Mother of God the pain was something else. It was worse than the worst physio I have ever had but it seems to work. After about a week of resting on the roller over the pain it is starting to show on the road. The speed is coming back to normal and the fatigue is going.


As I said at the start I am neither looking for guidance or advice but I would be curious if anybody else has had any experience with 'the stick' or a foam roller or muscle knots.

Yeah I use the foam roller and a tennis ball, absolute revelation. I think the official name for the technique is "Self myofascial release." I use the roller after every run and im brand new the next day. Best kept secret in sports recovery.

gmurran

scottreynolds wrote: »

I got a set of these from Irish fit. http://store.tptherapy.com/Total_Package_U6_Book_U6_DVD_p/tpt-ttlbd.htm

I was looking at these today. They seem to have an Irish reseller. Is it any good at lower back stitness? I find the foam roller or tennis/golf ball are not great at targetng the lower back. Cheers

RacoonQueen

This thread convinced me to take out my foam roller again, was thinking of it last night but opted for sitting on my arse in front of the TV instead. Last time I used it I was almost in tears with the pain, wasn't bad tonight at all, until I moved onto my ITB's :eek:

TJC

I have found the foamroller to be great also.
Would recommend it for the legs...
Great fun trying to get used to the thing aswell...

RJC

Is it the big (6 inch) roller or something closer to the size of a rolling pin?

RacoonQueen

scottreynolds wrote: »

I got a set of these from Irish fit. http://store.tptherapy.com/Total_Package_U6_Book_U6_DVD_p/tpt-ttlbd.htm

Irishfit is ridiclously expensive, his mark ups are unreal.

RJC

this is really my point. €30 for a bit of foam worth €2 is hard to swallow.

TJC

I use one of the bigger foam rollers which help with the quads/hammers/ITB
The other thins look a bit sore!!

Here is a link for the bigger foamroller

http://physiosupplies.ie/acatalog/Foam_Roller_15cm_x_45cm.html

scottreynolds

gmurran wrote: »

I was looking at these today. They seem to have an Irish reseller. Is it any good at lower back stitness? I find the foam roller or tennis/golf ball are not great at targetng the lower back. Cheers

Couldn't say best to either look at the site (tp therapy) or get a cricket ball or something and try it out--- I can imagine the pain.

RacoonQueen wrote: »

Irishfit is ridiclously expensive, his mark ups are unreal.

I'm happy to pay for advice and keeping a decent Irish business in stock. Buying online is fine as well but where possible i'm trying to buy local -- its not much but it helps.... and Ireland needs it (I'm a kiwi so not sure why i care )

kingQuez

I had a makeshift roller for my ITB when the long runs for my first marathon came up.. I thought they were a bit of a gimmick when I saw them at first; was convinced you could stretch everything that needed stretching without props. I'm finally giving in and getting a proper one now, after the death of several makeshift versions. I'm just back running/cycling after a few weeks off and everything's sore. Impulse purchase? perhaps

gmurran

I have an industrial strength foam roller that I got from

http://www.physioneeds.ie/


It cost €50 but it's taking a pounding with no impact. I mangled sll the lighter ones to death within a month. Pleasure in the pain.:)

Stupid_Private

RJC wrote: »

Disclaimer: I am not looking for free medical advice or anything of the sort (so the mods can relax).

After a few races at the end of June I went through July with a feeling of complete fatigue in my quads. I thought it was over training (in my dreams!) and I thought it was dehydration and I thought my love affair with New Balance was coming to an end. The feeling in my quads was like I had no speed in them. There was endurance in them but any effort at anything but plodding produced a sense of bodily fatigue. I was contemplating taking August off to see if it did any help.

Never have I seen it written down before so clearly what seems to be up with my quad. Every poxy summer when I start into speedwork I get this. It may prop up once or twice in the winter but its never that big a problem. Generally I hit the physio, tell him my quad feels weak, and get the absolute crap beaten out of it for an hour. A few weeks down the line after a few track sessions and its back again.

After reading this thread yesterday I dusted down the quad roller I bought over two years ago and spent 20 minutes on it last night. Feels great today - hail the quad roller!

RJC

Stupid_Private wrote: »

Never have I seen it written down before so clearly what seems to be up with my quad. Every poxy summer when I start into speedwork I get this. It may prop up once or twice in the winter but its never that big a problem. Generally I hit the physio, tell him my quad feels weak, and get the absolute crap beaten out of it for an hour. A few weeks down the line after a few track sessions and its back again.

After reading this thread yesterday I dusted down the quad roller I bought over two years ago and spent 20 minutes on it last night. Feels great today - hail the quad roller!

I am honoured to have the same injury as you!

TFBubendorfer

I bought The Stick on a whim when I saw it in Boston when I was there in April. I've used it on my calves and it's fantastic. Considering it's a piece of plastic the price was outrageous, but it's working so well that I consider it money well spent.

A friend of mine tried to use his on the hamstrings with much less success. I guess it depends on the specific muscles you're targeting.

pgibbo

This thread has me tempted to invest in a roller.

Any links or sites that show how best to use them?

RJC

I had a look at this one:

http://video.google.com/videoplay?docid=-679683274642732742

RJC

I took the plunge last week and bought a proper 150mm x 1200mm foam roller in The Edge in Cork.

I thought the last 5 miles of a marathon was painful!


These things should be handed out to anybody with sore muscles. I feel like an old fella that just discovered discovered viagra!

ronanmac

I use The Stick, I find it great as my right hamstring is always a bit tight but a bit of pain from the stick keeps it eased out. It's the lazy man's answer to stretching;)