foam rolling

How to Foam Roll For IT-Band Syndrome & Runners Knee

Hi everyone.

I''m here to give you really good information from a Functional Movement Expert's perspective. Cues and ideas that I talk about with my clients on a regular basis and it's about pain free living, and how foam rolling is KEY!

The foam roller that I am using in the video above is the PB Foam Roller. 

What is the foam roller? 

A foam roller releases the strain on joints that causes restriction in movement, decreases pain, increases blood flow and circulation, releases tension, and knots throughout the body. I require all of my clients to have them at home. I have my own personal use of these that I bring with my clients as well and it's imperative that they use it daily. Some of them are foam rolling to three times daily, depending on their pain level, because everybody has aches and pains and zingers! 

Why should I use a foam roller?

That "rubber band" feeling in your knee, is the IT Band pulling on your kneecap. It's important to use a foam roller or stick roller, because bottom line is, it does limit the pain you are feeling. The actual roll flushes out toxins from the soft tissue (fascia, what the IT Band is), and brings in new blood to the tissue, this allows more blood circulation to the muscles and they all start realigning and movement. With muscles getting in the right positions, this is how and ONLY how the muscle will fire/activate. The reason you are in pain, is from dysfunctional movement, that is being held in that dysfunctional place, by the IT band. I have personal injuries from getting hit but a truck as a pedestrian, that I could not do my daily work load as a fitness expert, without rolling daily. When I don't roll, I feel the restriction, especially because I am physical all day long. Restriction in movement, is a cause for injuries, and foam rolling helps create movement. 

Which foam roller, type and size to buy?

You want to get the PB Elite, Full Round black foam roller. Not blue, not white. Black is generally the hardest foam roller that you could get and it really gets into the tension of the fascia. Fascia cannot be stretched out, it has to be pressed out or rolled out. 

What part of my body should I foam roll as a runner?

Your entire body needs to be rolled out. Base of your neck, to your armpits, down your whole back, glutes, outer hips, hammies, inner thighs, up in your groin, hip flexors (right on them), quads, calves, achilles and feet. Everything is connected. and Running requires everything to move. 

Why do runners use foam rollers?

A foam roller is a runners best friend. Most runners use it for the IT Band, when then feel pain. Thankfully more and more runners are using them to PREVENT pain. But they actually need it for all the reasons listed above, in keeping with keeping strain off the joints, and good blood flow to both the joints and muscles, to keep you moving. 
Why does a foam roller work?


What is the best foam roller for runners?

PB Elite, Full Round black foam roller Is the only roller I recommend. 

 

How to Recover after Running a New York City Race or Marathon

Jessica Marie Rose Leggio from #RunPainFree goes over ways you can safely recover from running a race or Marathon. Jessica is the head trainer at #runpainfreenow.com where you can see what she continues to add to the running community here in New York City.

Hey everyone. Jessica Marie Rose Leggio here from #runpainfree.

A big congrats to everyone who ran the new york city half marathon today. It was freezing for us bystanders but all of you guys looked really good. I loved seeing all my heel strikers out there, getting in it! A big congrats to all my #RunPainFree runners a lot of you guys PR and I'm super proud of you.

Jessica Leggio cheering on her #RunPainFree runners on March 19, 2017 at the New York City Half Marathon

Jessica Leggio cheering on her #RunPainFree runners on March 19, 2017 at the New York City Half Marathon

Post marathon half-marathon recovery, this one specifically, I know a lot of you use it for a training run towards Brooklyn and it's falling right where your long runs will be getting starting for training for The Brooklyn Half Marathon. SoI definitely want to take into consideration you don't want to take off too much time. You definitely want to do a bit of cross training tomorrow. Make sure you are foam rolling today. A nice good foam rolling session with a nice hot bath, and then tomorrow get right into an actual workout.

The best way to recover from sore muscles is always to work out again, but even in a training mode you would want to do the opposite of what you're training for, so since you ran today, you'd want to cross train tomorrow. That will be the best thing if you have any pain.

Text me or get on to Run Pain Free Now  and send a message for me right when a pop-up  comes up, put your information and get with me as soon as possible.  You only have two months exactly till The Brooklyn Half Marathon and anybody who's running The  Boston Marathon also uses the Brooklyn Half, as a training run, because your bull marathon is next month. So again you want to get right into cross training as soon as your race or marathon is done.

I hope that answers any questions in general.

Any specifics message me on facebook. Or you can go ahead to RunPainFreeNow and message me.