Saturday, July 17, 2010

Say Hello To My Little Blue Friend



Thursday I FINALLY saw my Dr about that nagging pain that has plagued me since the SportingLife 10k in May. Yes, Yes I know, I let this go on for WAY too long. 
Just as I suspected it is Iliotbial band syndrome
What does that mean as far as my running goes, well I see my Physiotherapist on Tuesday and we will go from there, until then no running. 
In the mean time I FINALLY picked up the Famous Foam Roller (35" long) for $39.99cdn at the Running Room, which according to my fellow Runners has been their best friend in dealing with Iliotbial band syndrome (ITBS).
According to what I've read up on it, it's like having your very own Massage Therapist at home, it is an effective and inexpensive gym accessory that I've should have picked up a long time ago. 
The idea is that you use your body weight to roll around on it, which will help you massage your muscles and fascia, this is also referred to as Self Myofascial Release Technique. 
My Foam Roller came with an instruction manual with some basic exercises, however I do have to say that my favourite tool now a days for exercise instructions has to be Youtube. 


This is how we roll; 
IT BAND 
Using both hands for balance, lie on side with roller beneath hip. Slowly roll out entire length of IT Band from hip to just above outside of knee. Do this for a couple of minutes and then repeat on the other side. If you find a spot that seems more tender hold for a couple of seconds until it releases and then move one. 


Calf
Place your hands on the floor and calfs on the roller, you can also place only one calf on the roller with your ankles crossed, this will give you a bit more pressure on the calf. Using your upper body, roll from your heel to the top of your calf. 


Hamstring
Place your hands on the floor and hamstring on the roller, just as with the calfs you can place on leg over the other to get a deeper massage. Using your upper body, roll from your hip to the back of your knee. 


I also used it on my back and shins, which felt really nice!! No I'm serious it did feel really good. 
It was quite painful on my IT Band and this morning my Hips felt a bit sore but I didn't feel the tightness in my calf and knee as I have in the past 2 months. 
I can absolutely see how this seems to be a favourite amongst runners and I'm sure it will be mine... as soon as I get over the pain. 


The plan is to spend some time at night doing these exercise along with a Hip Opening Yoga session, along with seeing my Physiotherapist. 
Hopefully I will be running in no time. 


Have you tried the Foam Roller yet? 
What do you think?


Happy Running 

14 comments:

Her Name is Rio said...

I have only heard great things about them- but have not yet purchased one. Hope it works out for you! Speedy healing vibes for your ITB!

Deanna@MilesToRun said...

I recently purchased the foam roller and love it. I have not suffered from any pains or injuries, but I wanted to try it for the stretching aspect alone. I find that I get a much deeper stretch by using it. If it helps me prevent injury as well, that's a plus. Glad to hear you like it and it's working for you!

Marisa (Loser for Life) said...

I have one and use it often after a run. It has really helped with my pain, although during the rolling, it HURTS like heck! LOL!

ajh said...

I ignored the DVD that came with it and used You Tube also.What did we do before You Tube?

Newly and Forever, Tamantha said...

It hurts so good! And has helped tremendously!

Tricia said...

I've heard such great things, I think I need to get one.

and thanks for the kind words on my before and after pictures :)

freak4fitness said...

I haven't tried it, but you sure sold it to me! Sorry to hear about your IT band. You're such a trooper, I woulda had a whiny post about how my life is over LOL, here you are thrilled with a home remedy. GOOD FOR YOU!! :) Very inspiring attitude!

Kirsten said...

I have the exact same foam roller as you! I love it although I should be using it a lot more than I do!

Laura said...

Ugh...I need to use mine..but don't. My new goal is to use it once a week...gives me something to do when I unwind in front of the telly...

Marlene said...

I am VERY friendly with my foam roller! Hope it helps!

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Nicole said...

I need to get one of these. I have heard such amazing things around the blog world about these. I almost bought one the other day when my husband pulled his hamstring, but I ended up not. I think you have convinced me though!

Heather {A Measure Of...} said...

Never even heard of the roller before (but that's because I'm pretty far away from "technology" these days!) But last year while training for an ultimately canceled marathon, my IT band really started acting up. As hard as it is, the best thing you can do for it (aside from stretching after every run) is not overuse it for a while. This might mean taking a mini running break. Then when you start back, start slow and always always listen to your body. I didn't listen, and it put me out of commission for a lot longer than would have otherwise been necessary if I had been following my body's (nagging) advice!

Happy yoga!!!

And so happy to have found your blog sanctuary!