Self-Massage and Foam Rollers
Self-massage is great way to prevent injury, by loosening and relaxing tight muscles. Used alone, or to supplement physiotherapy and professional massage, self-massage is a cost effective and convenient approach for runners.
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www.PhysioAdvisor.com.au
I've recently purchased a foam roller so that I can work out tight ITBs between physio and massage sessions. Here are a few online resources that I've found useful for foam roller and self-massage information:
http://www.physioadvisor.com.au/11044650/foam-roller-exercises-lower-body-physioadvisor.htm
Foam roller exercises for the lower body, including instructional pictures such as the one above
http://runningtimes.com/Article.aspx?ArticleID=9911
Benefits to runners of using a foam roller, and exercises for runners
http://www.youtube.com/watch?v=c9aJtO0VCqw
Instructional video on how to stretch your IT Band and Glutes using a foam roller
http://www.athletestreatingathletes.com/body-resource-map/
IM Talk podcast recommended the AthletesTreatingAtheletes website as a great resource for self-massage. Check out the 'Body Resource Map' section, where you can hover your mouse pointer over any part of the body. You are then presented with two options; stretching or self-massage. Choose which you are interested in, and you are directed to information specific to that part of the body. Informative photos with labels pointing to key pressure points and muscles highlighted on the model make it very clear to see what you should be targeting.
Buying a foam roller
Price comparison for a large size foam roller (approx 15cm x 90cm) – Australian users only
- Large sports stores retail price approx $90AUD
- Online: delivering to Adelaide, I found a couple of stores with total cost (including postage) $59AUD. Check out http://www.physiosupplies.com.au/ & http://www.sportstek.net
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Try your local physiotherapist. I was able to order my foam roller through my physio at wholesale price (which was $50AUD, saving me the cost of postage on an internet order). It arrived the next working day, so it was cheaper and faster than a typical internet order.
Foam Roller Fail
Found this gem doing a Google Search for 'foam roller'... Not what I had in mind!
For best results consult a professional massage therapist or physiotherapist, but self-massage is a great alternative for those on a budget or in between treatments.
