[track400]

track400 on April 19, 2006 at 8:15 pm #11773

for distance runners this can be a huge issue.  i had them when i was in college and went to the at's every morning to get them worked out.  however my athletes do not have this luxury.  other than stretches are rollers the next best solution?  and if so how and where do i get them, anyone have a credible site or source where to get one?  thanks

tim

[d3doitforfree]

d3doitforfree on April 19, 2006 at 9:38 pm #52975

Our distance runners use 4" PVC piping which I cut into one foot segments and got from the local hardware store.  You might want to start with some foam rollers and work your way up to the PVC piping.

We already had some foam rollers (so i have no advice about where to find them), but found that the PVC was much more effective and much cheaper (also more painful at first).

[Carson Boddicker]

Carson Boddicker on April 20, 2006 at 8:10 am #52976

PerformBetter.com has several types of foam rollers.  I highly recommend tissue quality work with foam rollers.  What I don't like with the rollers is that it is difficult to get into your hips really well.  PB.com sells a ball now for that purpose, but I use a basketball with much success.  I would also say that a lacrosse ball against a wall and going up and down on the IT band works well in releasing the area. 

[track400]

track400 on May 16, 2006 at 6:51 pm #52977

thanks for the suggestions guys.  i know of the against the wall stretch for the it but is there anything better than rolling them out?

[Carson Boddicker]

Carson Boddicker on May 17, 2006 at 5:00 am #52978

Stretching and release techniques compliment one another.  If I had to do one or the other, I would almost certainly choose release, though. 

[Carson Boddicker]

Carson Boddicker on May 17, 2006 at 5:08 am #52979

I should clarify the fact that if trigger points are the root of your pain, static stretching can actually exacerbate the pain/discomfort.  Should they be the issue, I would begin only with myofascial work.  Several techniques can be applied to alleviateing (though, sometimes not eliminating) the problems.  Some tips on releasing trigger points:

4-6 times per day
8-12 strokes over the trigger point in the same direction (~1-2 seconds each stroke).  You can use continuous pressure on them for about 15 seconds, but the pain is less of a problem when using the stroking technique. 
If you have many trigger points, Travell and Simmons say that working them all at the same time can result in neausa, so spread it out.

Once the trigger point no longer causes pain, I would suggest you continue myofascial release work, except in a broader spectrum with the foam roll to maintain tissue quality.