PABC: How A Simple Foam Roller Prevent & Address Common Running Injuries
Whether you are new to running or a seasoned pro, everyone eventually experiences tight, sore muscles when training for a race. Unfortunately sometimes those tight muscles, which can feel like a badge of honour when you’re in the thick of training, can go beyond uncomfortable to triggering an injury which could stop you from reaching your goals. That’s where a foam roller and some basic physiotherapy treatment can help you both prevent or address injuries and keep on track with your training.
If you’ve never used a foam roller before, it’s a popular and very accessible tool for getting into your muscles (or more specifically the fascia that surround your muscles) to release tension. The good news is that, when done effectively, foam rolling is a fast and easy way to release that tension, limber up those muscles and restore elasticity to help relieve pain and prevent injury. The less good news? As anyone who had done it before knows, it can be a bit painful to really “get in there” and get those clenched muscles to release, similar to any really good massage that will work out those knots and trigger points. That said, for a few minutes of pressure, the benefits for injury prevention and treatment are huge.
Foam rolling works really well for releasing tight IT bands in your hips, hamstrings, quad muscles, shins and much more. One of the more common running injuries — knee pain — can often be relieved through treatments that address tight muscles in your hips and legs. And if all your training also has your back or neck seizing up with tension, foam rolling can be great for that too. You don’t need anything too fancy, and shops like the Running Room have lots of great and reasonably priced options if you’re picking up a foam roller for the first time. You’ll want to get some good guidance on how to use a foam roller, especially if you are experiencing pain and physiotherapy is a great place to turn for that advice.
A physiotherapist will be able to pinpoint where your tight muscles could be causing pain or injury and give you easy to follow exercises you can work into your stretching before or after a run. You don’t need a doctor’s referral to see a physiotherapist, and you don’t need to wait for injury to visit one either. If you have extended medical much of the cost of your visit could be covered, even if your visit is focused on prevention. Find a physio close to you and get started with some techniques to help keep your muscles strong but loose and (mostly) pain free as you train for your BMO goal.