Paul here this week! Today we are sending out a huge Congrats to one of our awesome RIF REVers Mick Thwaites! We have enjoyed watching Mick’s running journey and we were super excited to hear that Mick has been accepted into The Badwater 135 mile race in the US desert. It’s one of the hardest races in the world so we look forward to following his journey!
This week I wanted to focus on an important element of running- your foam rolling, but more specifically how you can foam roll to target and get rid of runners’ knee! We tend to see a lot of runners using their foam roller, which is great, but it’s just as equally important to have the right technique so you can effectively target runners’ knee, ITB Tension and many other runner conditions.
As a runner you need to start to really understand what you are trying to achieve when you are foam rolling. Essentially you firstly want to target the fascia, the glad wrap type tissue around the muscle, in order to lengthen it. By remembering to lengthen the fascia you will be ensuring functionality to prevent injuries.
Secondly, you want to also use your foam roller to target the nasty little trigger points you may find around the area. You can easily tell when a runner is on a trigger point because they will generally be making noises, ouching, or screaming. Although it may not look like a good time, they are essentially releasing the muscles to assist in injury prevention.
To start to get a trigger point to free up you will need to use acupressure which simply involves slowing down the roll, stopping on the points, and controlling the pressure. Ideally the trigger points will start to back off as they would in a treatment session with a fascial type of release.
Check out the video above to see exactly what I’m talking about and where to target. Remember to start really gentle and ensure you feel good after you have done it or stop straight away. Always get the doc to check it out if pain persist.
Hope this one helps RIF REVers!