Month: July 2011

The Best Foam Rollers For Runners

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If you are a runner without a foam roller, you are missing out! Foam rollers are a top recommended tool for running recovery and injury treatment. The inexpensive foam roller can take the place of expensive massages, and is simply wonderful for alleviating muscle soreness and breaking up pain from trigger points.   The roller works through myofacial release, which relaxes muscles and also can break down scar tissue and adhesions that cause muscular pain.  Using a foam roller before and after running is especially effective for those who suffer from Illiotibial Band Syndrome (ITBS) and can be a great way to prevent ITBS. The roller is also great for calves, hamstrings, quadriceps, and the lower back. Further, it can be used for various strength training exercises, especially for ab and balance work.

Find The Best Foam Roller For You

Foam rollers are available in multiple lengths and densities, with harder rollers often being preferred, since they will be more effective and not break down quite as quickly. With that said, foam rolling isn’t always comfortable. Ask anyone who has used a foam roller for ITBS, and they will tell you both that it helps tremendously with their ITBS issues, but also hurts quite a bit while they are rolling.  On the other hand, using a foam roller on your back can feel like relaxing massage.

The Best Foam Rollers: Trigger Point The Grid.

trigger point foam roller

Trigger Point, The Grid: The Top Foam Roller

Foam rollers can be quick affordable, but our top recommended foam roller, Trigger Point The Grid Foam Roller, runs at $39.99. It is a bit pricey, yes, but is the top foam roller for a reason—it won’t break down and need to be replaced like the cheaper foam rollers. It also is nicely firm with a grid pattern that better works trigger points and adhesions than a standard foam roller. The Grid foam roller  uses less material in order to lessen its environmental impact. The Trigger Point roller also comes with a set of instructions. So, you get an ecologically cool roller that over time will actually prove to be cheaper than buying multiple more affordable rollers. The Trigger Point foam roller tends to be the top recommendation among runners who have used it and, from my experience, once a runner switches to the The Grid trigger point roller, they always recommend it.

More Affordable: Basic Foam Rollers

If you want to spend less or want some variety in your roller sizes, Pro Tech Athletics makes a variety of foam rollers in various lengths and densities. Firmer is often preferred because it will work more effectively and not break down as quickly. Expect to replace a soft roller as often as every 3-4 months with heavy use. A firm roller will go a lot longer. I like to keep a basic 12 inch long foam roller around to carry in the car for use after long runs.

Using Your Foam Roller

Some foam rollers come with a set of instructions or video, but not all do, especially the cheaper ones. You can save money by buying the less expensive roller and finding instructions online. There are plenty of good tutorials out there, but if you don’t feel like searching, below is a good basic video from diet.com on how to use a foam roller.

 

Running Compression Socks Review

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If you are looking for the best compression socks for runners, reading a few running compression socks reviews can help you to get a feel for the ways in which the socks can help with your running ability or comfort. The socks are relatively new and there is some confusion among the running community about whether or not these really help with injury prevention or recovery. Are they just a new fashion statement, something that people like to wear while running with no physical benefit? Or, are they the greatest new tool for running well? A majority of runners report that the socks really can help and are more than just attire to make you look like a die-hard runner (or a dorky runner, in the opinion of some of my non-running friends).

CX-X Compression Socks CEP Compression Socks Zoot Compression Socks

When considering compression socks, first keep in mind how the body works. Oxygen is carried in the blood; it is taken from the lungs and transported to the different muscles in the body. As the blood leaves, it takes the lactic acid — which builds up on your muscles with use — away. This means that the faster the blood is flowing through the muscles in your body, the better your muscles are going to work. They are going to have more of the oxygen that they need to perform at a high level and less of the lactic acid that can hold them back during a particularly strenuous workout. This is the theory behind the use of running compression gear.

Compression socks work by improving your circulation. They are made of a stretching material that is tighter up high — near your knee — and that becomes more loose as it moves down toward your foot. This promotes blood flow down into your feet. This can often be a trouble spot for the heart and circulatory system because the feet and lower leg muscles are so far away from the heart. The socks work to eliminate this distance and give you more balanced circulation.

Running compression socks also help by stabilizing your muscles. They are generally very tight through the calf muscles, which is where a lot of injuries can occur. They keep the calves stable and compact, so they are less prone to injury. This is especially good during a long run, because your muscles will grow more fatigued, and any assistance they can have in staying tight and compact is a big help. This can also help because the blood can flow more quickly through compact muscles since there is less physical distance for it to travel.

Compression socks are also good for running recovery time. People have found a lot of success in wearing them after races are over. The theory is that they help to remove the large buildups of lactic acid and to keep your blood flowing so that you will not be as sore or fatigued the next day. Plus muscles that are held in a more compact fashion tend to heal a bit quicker, hence why compression is often a prescribed part of injury recovery.

The following are a few of the best compression socks for runners that are available on the market today. Note that where one gender is mentioned, normally the same item is also available for the other gender.

CW-X Compression Support Sock: Users say that this pair of socks is comfortable and durable. They note that these socks have both helped with muscle fatigue recovery time and helped with injury recovery and injury prevention.

Women’s CEP Running Compression Sock: Many women say that these socks are very soft and feel something like a massage for the lower legs; they also note that the bright pink color is attractive. (I personally use a white pair of CEP women’s compression socks and so far have been very happy with them. I do think that they help tremendously with recovery).

Men’s Zoot Active Compression Sock:People say that these socks are best for recovery after runs of over ten miles and that they are not too tight.

Shop for compression socks

Written by a guest author for RunGadget.com, with editor comments in parenthesis.