Friday, November 12, 2010

Foam Rolling: Helpful or Harmful?

Now it's actually Friday, yay! We are back on the road again this weekend, because we all know I can't sit still!

So to rewind a bit, Wednesday night = track night. I went to the track, updated my coach on the current ITB situation if the day and set out with my group for our warm-up.

I felt great during the warm-up, other than the fact that it was already pitch black at 6pm, I was beginning to think all of the being cautious was paying off.

3 Mile warm-up (27:13- 9:00, 9:09, 9:04)
We did another half mile warm-up once everyone else showed up at the track and then got down to business- on deck 4x1600, 2 1/2 minutes rest.

1st 1600- 7:48
My legs felt good during this first mile, but I was sucking wind like an 80 year old man with emphysema! I knew my legs should feel good, with all the ITB issues keeping me slowed down, I feel so rested, I actually miss that feeling of exhaustion that comes with long hard runs. I guess so much resting has been bad for my speed, but not much we can do there

2nd 1600- turned 800. Somewhere in the middle of the 2nd lap the infamous IT Band seized up and sent my knee and hip into some shooting pain. That was it, I called the workout right there. On pace for 7:55 2nd mile when I stopped, so at least I got something accomplished.

Made for another 5 mile night, I cannot seem to get past the 5 mile barrier, is that the point where my leg just gets angry? I spent a good 20 minutes talking to my coach, stretching, and foam rolling before heading home to ice and foam roll some more.

Yesterday with the day off, I woke up and had to ditch the long run (15 miler) I had planned, I was so mad, it was the perfect setting for it, and I had to scrub my workout because my leg still hurt. I ended up trying the bike, but the whole 'bending my knee repeatedly' seemed to be making it worse, so I just did some weights and went home to again ice/stretch/roll.

I must have spent at least an hour with my foam roller on just that 1 IT band yesterday. This morning, my knee and hip feel great, but I can literally feel knots in 2 spots on my IT band. I had never actually felt anything on the band itself, just the joint pain it was causing. It makes me wonder if all the foam rolling is actually hurting or helping???

I am thinking if I was getting a massage today and she could knead all these knots out I would actually be good to go, but maybe that is just false hope. And I can't decide if I should keep trying to roll out my leg, will it help or will it make something else hurt???

4 comments:

  1. Bummer about having to cut the 15 miler!! But seriously awesome job on your 5 miler!!
    GO GET A MASSAGE!! I have never experienced negative side effects from the foam-roller....maybe I am doing it wrong:) Have an amazing friday!

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  2. interesting about help vs. hurt. i think it might be a thing where it has to hurt more before it gets better. but if it *really* hurts then i say stop

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  3. I don't think you can hurt it from rolling too much. I think there becomes a point where spending 30 minutes has the same benefits as spendign an hour or an hour and a half, but I don't think you can hurt it!

    I hope you feel better soon! We have a half marathon next weekend!!

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  4. In my opinion (no medical experience), an hour is a bit excessive on the foam roller. Like any other part of your body, things can become inflamed. Year ago, I had ITB and saw a sports dr. The PT had me do 10 minutes, 3 times a day on the ITB. He also had me icing after rolling. That's just my food for thought. Hope you feel 100% soon!

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