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Get Running with BLACKROLL®

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Staying fit, healthy and active are the main goals of most runners. Incorporating BLACKROLL® exercises into your training routine im- proves mobility, prevents injuries and supports recovery. When used correctly, BLACKROLL® products help restore elasticity in the fasci- ae, the connective tissue surrounding the muscles, joints and bones. Along with stretching and cross training, this will keep you in perfect shape for the next session, whether you are a recreational runner, a weekend warrior or an experienced marathoner chasing a new personal record.

The following exercises show how you can use BLACKROLL® products to help prevent the most common running injuries and to speed up recovery after a hard training session.

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FOOT/PLANTAR FASCIA

The plantar fascia is a ligament that connects your heel bone to your toes. When it gets strained, it can cause heel pain. Plantar fas- ciitis is one of the most common running injuries. The BLACKROLL® BALL, BLACKROLL® MINI or BLACKROLL® TWISTER can help with recovery and may aid in preventing this condition.

  • Start by standing upright.

  • Position the BLACKROLL® MINI or BALL under the sole of your foot.

  • Roll back and forth with your foot from heel to toes.

  • Apply pressure on different areas of your feet (heel, ball, right and left side) by working with your balance point. Then change sides. You can also use the BLACKROLL® TWISTER.

 

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CALF MUSCLES


The lower leg muscles are working extra hard when running. They stabilise the ankle and knee and help propel the body forward. Excessive tension in the calf muscles can cause pain and may lead to issues like Achilles tendonitis and pesky knee conditions. 
Use the:

  • BLACKROLL® STANDARD
  • BLACKROLL® BOOSTER or
  • BLACKROLL® MINI
What to do:
  • Place the BLACKROLL® under your calf and sit upright, supporting yourself with your arms.
  • Place your opposite leg on the floor as support, or ontop of your leg for greater pressure.
  • Roll over the calf region in small, controlled movements.
  • fluidly rotate the leg to massage the left and right side, then swap legs

 

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SHINS

Shin splints often plague runners, and while its not clear what causes them, massaging the fascia and following a reasonable training plan and cross training can help in avoiding this painful condition.
Use the: 

  • BLACKROLL® STANDARD or
  • BLACKROLL® MINI
What to do:
  • Kneel on all fours.
  • Push up onto your tip toes, with your knees of the floor and the BLACKROLL®under the knee of one leg.
  • Roll the lower leg back and forth with as much pressure as you can stand.
  • Swap legs and repeat.

 

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PIRIFORMIS

The piriformis is a small stabilizing muscle that lies deep within the buttocks. When the performs is tight, it can impinge on the sciatic nerve. Symptoms include discomfort in the buttocks and in the lower back and legs. While strengthening your gluteal muscle helps in the long term, these exercises can help with prevention and after-exercise recovery.

Use the: 

  • BLACKROLL® BALL or
  • BLACKROLL® TWISTER

What to do:

  • Start by sitting on the floor and supporting yourself with your hands.
  • Place the BLACKROLL® under your buttocks and shift your weight onto it.
  • Cross one leg over the other and roll back and forth.
  • Swap legs and repeat.

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