Product Review: Rolflex Sports Roller

written by runnergirl training

Rolflex is an impressive sports massager with some very unique features! Rolling out muscles before and after workouts prevents injuries and has many other benefits. Check out how Rolflex can help you with muscle soreness and joint stiffness from exercise or injuries.

Product Review: MyoBuddy Sports Massager

written by runnergirl training

The MyoBuddy is an amazing & effective professional grade sports massager. It has a unique design to target muscle & anoint stiffness & muscle knots and adhesions. Read further below!

Product Review: Rad Rounds Massage Spheres

written by runnergirl training

Rad Rounds are a functional tool for self-massage or foam rolling for small areas. They are offered in a variety of sizes and are specifically made to target around joints. Their silicone surface & density is perfect for massage and won’t give under bodyweight. See more below!

Product Review - R8 Massage Roller

written by runnergirl training

The Roll Recovery R8 is an innovative device for foam rolling. The wheels are like that of inline skate wheels and they are on a pressure tension type handle. The R8 is made to roll on upper and lower leg  muscle groups. It includes an instruction guide to target those muscles. Due to its innovative design the R8 has the ability to fit a variety of sizes of individuals without needing any adjustments from one to the next.

I was super impressed with the R8's ability to find muscle knots that I was unaware of in my quadriceps. As a daily user of a foam roller & several other muscle knot massaging tools I was quite surprised to find large sets of knots still present. It has become part of my daily regimen now knowing that it can access knots which are clearly bypassed by other devices.

The R8 applies tension through its handle mechanism. Instead of relying on whatever pressure I can manage to exert on a device to release the knots the R8 has its own built in pressure. As an athlete who chronically has a fair share of muscle knots regardless of time spent foam rolling, deep tissue massages & nutritional changes (increasing potassium intake) I am thrilled to find a way to access & eliminate remaining muscle knots. 

Immediately after using the R8 I can feel the increased range of motion in my muscles and joints. The lack of stiffness in the muscles and joints really impressed me. I didn't realize just how much muscle tension & joint restriction had developed from muscle knots. I highly recommend you try the Roll Recovery R8 at RollRecovery. I think you'll be surprised at the immediate benefits you'll feel.

I purchased the Roll Recovery R8 and the opinions expressed are my own after my personal experience using the R8 roller.

Self-Myofascial Release - Exercise Physiology of Foam Rolling

Written By Runnergirl Training

Self-myofascial release is a form of stretching and is often accomplished by use of a foam roller (cylinder of foam).

According to Clark and Russell, SMFR uses an individual’s body weight by incorporating a foam roller to massage restrictions that are in the soft tissue. The kinetic chain involved includes joints, neural system (nerves & central nervous system), and the soft tissue system (muscles, fascia, ligaments, tendons).  All of these components must function together to prevent the Cumulative Injury Cycle.

The Cumulative Injury Cycle is composed of several factors. Tightness in the muscles indicates soft tissue adhesions and neural-hyperactivity. The motion of the joint can become altered and change the neural feedback with the CNS (Central Nervous System). This causes a decline in the efficiency of neuromuscular actions. It is followed by premature fatigue and results in injuries.


Hirth (2007) explains the vital role of SMFR for a specific muscle group:
     The clinician could utilize an inhibition technique for the hip adductor complex, such as rolling on a foam roller. Often there are tender points in these muscles that are painful when pressure is applied. Placing constant pressure on the tender points for 30 seconds is thought to decrease muscle spindle activity in the overactive muscle. The next step would be to stretch the inhibited muscle. In this case, one could perform a standing hip adductor stretch for 20-30 seconds. Once the overactive/tight muscle group is inhibited/lengthened, the focus would be directed to activation of the weak gluteus medius.  Hip abductor muscles may play a vital role in controlling knee valgus motion. (p.13)



The following chart from Clark and Russell shows the benefits of SMFR:

Benefits of Self-Myofascial Release
- Correct muscle imbalances
- Joint range of motion
- Muscle soreness & relieve joint stress
- Neuromuscular hyper tonicity
- Extensibility of musculotendinous junction
- Neuromuscular efficiency
- Maintain normal functional muscular length

The following chart from Clark and Russell shows the correct way to use SMFR:

General Guidelines
- Hold each position 1-2 minutes for each side (when applicable).
- If pain is reported, stop rolling and REST on the painful areas for 30-45 seconds.
- Continuing to roll when pain is present activates the muscle spindles, causing increased tightness & pain.
- Resting 30-45 seconds on areas will stimulate the golgi tendon organ (GTO) and autogenically inhibit the muscle spindles, reducing the muscular tendon, & will help regulate fascial receptors.
- Maintain proper Draw In Position, which provides stability to the lumbo-pelvic-hip complex during rolling.
- Perform SMFR program 1-2 x daily.


Clark. M, & Russell, (n.d.). A. Self-Myofascial Release Techniques. Retrieved from http://www.performbetter.com/catalog/matriarch/MultiPiecePage.asp_Q_PageID_E_91_A_PageName_E_ArticleMyofacialRelease 


Hirth, C. (2007). Clinical movement analysis to identify muscle imbalances and guide exercises. Athletic Therapy Today (12) 4, 10-14.

Foam Rolling - Piriformis

What is the piriformis muscle? This video shows how to foam roll it:

Foam Rolling - IT Band

Learn how to use foam rolling to stretch the IT band.