Using The Grid: Self-Massage for Runners

We love The GRID®! It has taken foam rolling 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.

TriggerPoint The GRID® benefits

It's a revolutionary type of foam roller which can be used in two specific ways:

1. A self-massage tool: either as a warm-up device before a run for more sensitive or injury prone muscles, or as a brilliant post-run aid to speed up recovery and improve performance.
2. An exercise tool: a great device to strengthen the core.

The GRID®: so what's the difference?

A foam roller compresses over time, whereas the GRID is hollow with little protruding nobbly bits. These little bumps really know how to access our tight muscles. So all in all it will not only last a lot longer, (saving £££'s) but also say good bye to nasty knots fast.

Unlike other foam rollers, it has a varied profile on its surface, to mimic different types of massage and utilize the trigger points in the body. The broad areas equates to the flat of the hand; the long, thin areas feels like massage using fingers; the smallest areas feel like finger-tip massage. You can benefit from all of these by learning how to roll on the specific areas.

How To Use TriggerPoint The GRID® foam roller

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 or weeks. Just incorporate it into your workout recovery routine.

5 muscle groups you can target with The GRID®:

1. Calf Muscles
2. IT Band
3. Back Muscles
4. Hamstrings
5. Quads

The IT band is a very common niggle to greatly benefit. 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 roller 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 roller at the same time, then gradually move to one leg on the roller with the other in the air for a more intense work out.

Warm-up
Use the broad area to warm up muscles gradually. If you are massaging the legs, have both legs on the roller, or one leg on it and the rest of your body weight on the floor for a gentle warm up.

GRID® exercises for tight & sore muscles

Watch this video for a demonstration. For the sake of time, (we all like quick and easy how-to's) I show 3 of the 5 muscle groups you can target. But it's up to you. You know which part of your body is the tightest, so be your own physio for a moment. You can use the same technique as is shown in the video for your hamstrings and quads.

GRID® core workout exercises

A bi-product of using it 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 it, such as modified push-ups; crunches; planks and bridges. Goska shows you how in this video...

These are exercises that we've found very useful and want to share with our customers. But we're not certified instructors. Always consult your specialist before beginning any exercise programme. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise prescription. If you experience any pain or difficulty with these exercises, stop and consult your healthcare provider.