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Stop and Roll

by carifinman · 0 comments

Written by Tia Vialva

Stop, and Roll

According to the American Academy of Podiatric Sports Medicine (AAPSM), running is an exercise known to work out 26 bones, 33 joints, 112 ligaments and a whole network of tendons, nerves, and blood vessels in the feet alone. With the numerous benefits linked to running one would not fathom the disadvantages. Many runners and walkers alike suffer from pain induced by consistent motion throughout their body. Ligaments become irritated, blood flow can be disrupted throughout the body or muscles can become overworked – nonetheless, pain is a hurdle runners and active individuals come across.

Dieting, home remedies, massage therapy, hot and cold treatments, and acupuncture are all solutions to running induced pains that we are aware of, but to what extent are they effective? It is said that muscle soreness (DOMS) can be combatted through gentle stretching and light massaging. When muscles begin to in recover they have a habit of tightening up, intensifying feelings of soreness, thus, gentle stretching of the area will relieve that tight feeling and diffuse the pain. Additionally, massaging a sore muscle can aid in reducing tightness while encouraging blood flow, leading to a quicker recovery.

These methods have been somewhat helpful for temporary aches and pains, yet, they have rarely gotten to the root of the problem. This is where “rolling” comes in. The method of “rolling” is a self-treatment that allows those with pain to help themselves. With the aid of rubber balls, this method helps someone in pain pinpoint their body’s blind spots (the zones of your body that are prone to pain and injury) and erase the discomfort from the root. The ball therapy was conceptualized by Jill Miller, who has studied the anatomy and movement for over 27 years. As stated by Miller, “My techniques awaken your body sense and heighten your awareness of your own tension, pain, and coordination. The tools used in the Roll Model Method interrupt your destructive movement cycles and demand that you become accountable for the way you carry yourself.”

Rolling has been seen through testimonials to eradicate chronic pains, ailments, and need for surgery through body awareness and pain management. Dr Kelly Starrett, co-founder of Mobilitywod and New York Times bestselling Author of: Becoming a Supple Leopard, praised Jill Miller on her creation of the rolling method. “Jill has put forth one of the great works of public health in our time.”

So how does this method work you ask? Well, depending on your problem area, the balls are used to massage and stimulate a certain part of the body to relieve pain.

The feet.

As mentioned before, your feet are a prime suspect for strain or overuse when running. Here’s how to implement the rolling method on your feet to help reduce pain.

Foot Rolling 1Foot Rolling 2








Foot Rolling 4



Foot Rolling 3








After carrying out this sequence, it is important to walk around to feel the difference in both feet. This is one way the rolling method can be used to remedy pain deriving from pressure or from plantar fasciitis. As one can see this method can be described as an advanced form of Yoga. Yoga exercises were created for the body’s meditation comfort as practicing it would make the physique strong and healthy in order for immobility when meditating. Nevertheless, many use Yoga as a form of leisure or even endurance testing for their body’s strength without realizing that Yoga can indeed aid in reducing the brain’s acknowledgment of painful stimuli.

Nowadays, Yoga is practiced by most people as part of a fitness-oriented lifestyle, according to the American Yoga Association (AMA). Yoga workouts commonly focus on relaxation, stretching, and strengthening the body; Yoga breathing techniques are proven to be stress relieving in addition to improving concentration and self-control. Relaxation and meditation techniques are also seen to help you learn to relax the body on demand, ultimately tuning in to their inner source of strength.  Notwithstanding the various benefits of Yoga, perceptions of pain can change when committing to practice of Yoga. Understanding the functions of every ligament and muscle and how they are connected is the first step in using this method to rid of pains and aches (even of a chronic nature).

The three main aspects of Yoga which are, breathing, relaxation, and mediation act as a distraction for your mind from pain, dropping your body’s pressure in reaction to pain, and providing an opening to “move through” the pain as an alternative to resisting it so it loses its full impact. Committing to a routine of Yoga can also aid in muscle relaxation, improved circulation and stimulate your body’s hormonal system. The breathing aspect emphasises your mind’s attention on one area, specifically, the sound of the breath as it is inhaled and exhaled in a rhythmic fashion.

One can learn to recognize harmful stress reactions and substitute healthier coping skills through breathing techniques. Relaxation training, on the other hand, is a process of soothing individual body muscles; this helps to counter your body’s natural inclination to increase muscle tension in an unconscious attempt to “push” the pain. Meditation training aims to reduces an overworked mind and to think instead simply on the feeling of not thinking. Doing this on a regular basis is said to build internal strength through opening a part of yourself that is not controlled by the burdens of your physical body.

CariFin Games have always held health and fitness as a priority, and recognition of the struggle athletes encounter with their pain management has led to their endorsement of methods such as Rolling. Specializing in spreading the word on exercising and physical fitness in one’s everyday lifestyle, CariFin consider the Roll method along with Yoga techniques as solutions that will extend an active routine for someone who plays sports and lives life on the go or is interested in doing so. Rather than putting your exercising on pause when you feel a kink in your armour, why not take your health into your own hands?

We’re not talking about physical therapy or expensive equipment to remedy your aches and pains. It’s all about the simple and effective method, which is what rolling celebrates. Therapy balls come in all shapes and sizes, but depending on the area that is experiencing the most pain, your equipment may differ.


Therapy Balls(1)

The Roll Model Therapy Balls depend on the user to work effectively. The person’s consistency and level of use will determine the results of the therapy. Made from solid rubber, foam, and in some cases plastic, these balls pack different pressure capacities on your body parts.

  1. The first and largest ball, the Coregeous, is surrounded with a soft and stretchy exterior that is tailored to massage and activate abdominal muscles. The typical size of 9 inches allows for the discharging of the hip flexors (psoas), which is known to tighten up from inactivity. Although this size does not concentrate on hitting deep pressure points on the body, the span of which it can reach has been known to treat large expanses of tissue at once.
  2. The Alpha ball, measuring at 3 inches, emits a fist-like pressure which can be used to for precise areas including the pecs, buttocks, QL, and other areas of mass muscle. When used against a solid surface (wall or ground) the ball’s condensed inner core and soft outer layer avoids the bone and tackles knots directly.
  3. The pressure of an elbow into one’s body is imitated by the Plus ball. With the diameter of 2 and ¾ inches, this size is designed to go deep into distressed areas. Useful for relief in the spinal vicinities, this size has additionally been helpful in remedying IT Band Syndrome (the most common injury among runners).
  4. The Original Yoga Tune Up Ball constructed from a specialised rubber grip, measures at 2 and a ½ inches and applies a thumb-like compression into the tissue. The deep tissue massage removes tension by grabbing multiple layers of muscle. This ball also promotes balance, flexibility, and coordination.

These four balls can be interchanged at a user’s discretion once they have become acquainted with its strengths. Practicing roll therapy on a daily basis can not only contribute to injury prevention, but, induce proper breathing techniques through abdominal rolling methods as well as combat symptoms of anxiety. The multiple benefits from the rolling method can encourage runners to get back on their feet, which is what Carifin Games strives to accomplish. Pain management as well as tolerance can affect one’s performance when running or participating in sports. While stamina and ability play a factor in whether or not an athlete can finish a race, injury and physical anguish can end your healthy hobby in an instant.

Tolerating pain when exercising can lead to further problems that can permanently stunt an athlete’s performance, so, why not tackle the problem before it develops? Although running performance is limited by pain tolerance, it is said that the greater the tolerance of the runner, the more likely that runner will be able to outduel a runner of equal physical ability but smaller pain threshold. Now, this does not permit runners to push themselves to such an extent of pain in order to become a better athlete, it merely reinforces the body’s need for survival and improvement. When muscles are constantly strained during workouts, researchers have found that the body releases natural opiates, including endorphins, and other substances that are known to somewhat ease any form of physical discomfort. This effect, which scientists refer to as exercise-induced hyperalgesia, begins during the workout and lingers for approximately 20 or 30 minutes afterward.

Despite your body’s ability to use pain as a motivator, this is not a substantial method for your body’s health. Self-care is key, not just for your aches and pains but for your mental health. In order for healthy growth and tissue repair to happen, one must adapt their body to an atmosphere that encourages healing. Using the rolling method throughout the day can reset your muscles so that you can live to run another day. The Therapy Balls have become instruments that represent discipline, motivation and self-awareness in many of its user’s lifestyles. They offer deep tissue massages that you would think only a massage or specialized device could provide, which empowers every single active person to make themselves their own healers. There is no excuse to quitting your runs just because you have a kink in your ankle or pain in your rib, the Roll method forces its user to understand their own body down to the individual muscle in order for them to maintain that active lifestyle they have invested in.

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