🦵I think I have just done the most complete and most enjoyable foam rolling session yet (thanks to someone mentioning this video on one of the running forums):
Adidas Runtastic’s 21 min “How to use a foam roller for recovery” (UPDATE: Sadly the channel was shut down, but the pics will still give some instructive insights for the whole workout)
📝 It works systematically through all major groups:
1 Calf muscles
2 IT Bands
3 Quads
4 Hamstrings
5 Inner thighs
6 Upper Back
7 Glutes
8 Lats
🪞And the mirror behind the instructor really helps. The sequence of areas also really helps for remembering this sequence as it generally moves from bottom to top, with some exceptions. But as long as one remembers legs (5x), back, bum and arms, it should be easy enough to recall. And then there is above picture that might help recall each section.
💪My muscles felt cozily warm afterwards. It really helped recover today, after having run my long run yesterday. (Long for me is still just 6k, but 6k more than last year at this time!)
Happy workout everyone!
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My eyes are watering from just looking at the pictures ! 😱😱
CBDBAdministratorGraduate Gold• in reply toTimotea
Ha ha, I “adapted” some of the exercises, which she also suggests is fine. (It’s not cheating, really! 🤣) So for instance I keep my bum on the ground for (1) and have my leg behind me rather than in front of me for (3). But it does feel great!
I did this one a while back. I find it much better with a video than timing each step myself. How did you find the back rolling? I'd never tried that before and didn't much like it!!!
CBDBAdministratorGraduate Gold• in reply tolinda9389
I do like it but it’s not as easy for me as for her. It sort of rolls my skin up to the neck 🤣🤣 but does feel good. I think you might have been the person posting about this video, so thanks!! 🙏🙏and sorry for not crediting you! (I collect links but often forget to note where they come from)
I’ve encountered also a different roller session which uses the roller further down in the back, and that definitely I cannot do.
And another Pilates roller workout uses the long roller, and you lie on it perpendicular, with arms hanging down either side. Also more difficult for me.
So this one is certainly the most doable and most enjoyable and agree totally with doing the workout whilst the video is playing. It does feel a bit like a human-to-human interaction (which I’m yearning for more than ever!)
This is great CBDB I still haven't actually got round to getting a foam roller yet.... 🙄 but a really useful suggestion for when I do... I know I need to...
CBDBAdministratorGraduate Gold• in reply toMum22boys
Nice item to go on any XMas list .... 😉👍🏽🏃🏻♀️🦵
This is great CBDB, thanks for sharing all these great workouts with us. I am now going to invest in a foam roller, which one(s) do you have ? There’s a lot out there 🤔🤗
I have an Aldi short one out of hard foam without nubs, so rather smooth, and with the core being able to be taken out, e.g. softer.
‘I’ (rather belongs to husband) have also a nubbly one, hollow but this is my preferred one. I think it’s steel and rubber.
I also have a long solid out of firm foam, but as it is so long it’s great for some things (specific Pilates stuff) and not great got others (a shorter for instance let’s you access inner thigh better)
I’ll see if I can get some pics together and post tonight.
They are helpful... I was advised to get mine, by my Sports Physio after a calf tear,. I use it , before I am running longer distances. They do have to be used correctly though... :)Husband will love it!
I am new to running and only started in May on the C25k and have had a lot of problems with my right quad and abductor muscle. Really painful. At one point I could barely walk the stairs. I have rested at some points for 2 weeks at a time doing initially RICE etc. Just rested again for 8 days after finishing 50 mileNovember challenge for Dementia. Some of runs were a limp jog. Not good but had to finish.
Felt great on Monday, no pain. Started JuJu 10k plan W1. Did plenty of warm up exercises and set out. Felt great. Finished with lots of cool down stretches. Then yesterday really sore and stiff again, in the right quad. So long story short, the forum suggested foam roller! There’s one on the way. Can’t wait to have a go at this workout in the hopes it will improve my problem.
You’ll love it! I’ve been there, started C25k a month before you. The foam rollers were really crucial for me to be able to continue progressing to B210k. Let me know if they work!
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