1. Start with something you can easily test and then re-test after you roll. I chose a deep squat because I can feel my ankles, achilles, knee and hip at the bottom. This gives me a great self monitoring tool to see what is a bit tight or inflamed. Think of it as a self-body check that you can compare with after you roll. You can also use a lunge or even just a light 10m jog.
2. Based on what was tight in your test, roll the key 2-3 muscle groups around it. I felt my left knee and left achilles at the bottom of the squat so the above video focussed on my left hamstring, calf and ITB.
3. Position is everything. Watch closely and see how I always keep 3 points of contact with the ground. Usually 2 hands and the other foot remains in contact with the ground. This means I can easily adjust pressure and not start too hard.
4. Long sweeping rolling movements to begin with and then focus in on tighter areas by doing smaller and slower oscillations in points.
5. Re-test. Jump back up and do that same squat and it will give you a great idea of how the roller affected your body.
7. See a physio! If the same spots are habitually tight or the roller doesn’t make a big change you need to book in to see us. There may be something more going on then just fatigue from a run.
We are your local running experienced s located in Rozelle, Miranda and Panania.