We love The Grid! It has taken foam rollers to a whole new level of self-care for your body. It is perfect for injury prevention and rehab, such as ITB syndrome, shin splints, achilles problems, tight quads and hamstrings. Plus it will strengthen your core, which in many runners’ cases reduces a lot of injuries and stiffness.
What is The Grid?
The Grid is a revolutionary type of foam roller which can be used in two specific ways:
- As massage tool, either as a warm-up device before a run for more sensitive or injury prone muscles, or as a brilliant post-run recovery aid.
- As a great device to strengthen the core.
How Does The Grid Work?
Unlike other foam rollers, The Grid has a varied profile on its surface, to mimic different types of massage and utilize the trigger points in the body. The broad grid areas equates to the flat of the hand; the long, thin grid areas feels like massage using fingers; the smallest grid areas feel like finger-tip massage. You can benefit from all of these by learning how to roll on the specific areas of The Grid.
How To Use The Grid
For Specific Areas IT Band is a very common injury/niggle to greatly benefit from The Grid. So using that as an example “rolling out” the IT band on the grid every day can be invaluable. It is like being able to get a quick in depth massage every day. Start out by taking some of your weight on the floor until your IT band has loosened off and you can move to one leg on the Grid with the other in the air. Gradually move from the larger grid areas to the smaller for a more intense massage as the IT band loosens off and relaxes.
Exactly the same principle works for tight calves, achilles problems and shin splints. First roll out both calves on the Grid at the same time, then gradually move to one leg on the Grid with the other in the air for a more intense work out.
Warm-up Use the broad grid area to warm up muscles gradually. If you are massaging the legs, have both legs on the Grid, or one leg on the Grid and the rest of your body weight on the floor for a gentle warm up.
Post Run Massage Gradually build up to massaging one leg at a time on the Grid with the other in the air. Depending on tightness and/or muscle soreness this could take a few days/weeks.
Core work out A bi-product of using the Grid to massage your legs is that you will be almost forced into positions that strengthen your core. There are also a number of specific exercises that you can do to strengthen the core on the Grid such as modified push-ups; crunches; planks and bridges.
The TP Massage Ball
The TP Massage Ball is a great way to get to those slightly more difficult to reach muscle groups such as calves, glutes, piriformis, shoulder area, specific back muscle groups and chest area. This is a great video showing how to use the TP ball to massage the psoas muscle.