More enlightened training environments (notably AltisWorld) are throwing light on the benefits of ready access to performance therapy on a daily basis at the training facility. Whilst a growing audience is taking note, the reality for the majority of athletes is that they remain in less evolved systems and training environments that lack this provision. For the unfortunate majority self-therapy tools offer a substitute to hands-on manual therapy. In part one of this post we made the selection of what self-therapy tools merit the precious space in an athlete's kit bag. In this follow-up post we will now discuss the what, when and how. 

I read with interest a recent article entitled 'Iliotibial Band Syndrome: Please do not use a foam roller!' from esteemed sports physician Andrew Franklyn-Miller. I moved away from using foam rolling some years ago, so it was interesting to see this. There is some data to support the efficacy of self massage using a foam roller to improve range of motion and other functional measures. However, by its nature the foam roller is a blunt tool. Applying compression over such a large area, the foam roller is too imprecise to be useful for self-myofascial release via trigger point therapy. Morever, excessive and non-selective use of foam rolling has the potential to cause more trauma to the tissues than good. This discussion also prompted the topic of this two-part post - if not the foam roller, which of the growing array of self-therapy and recovery tools on the market is worth the investment and space in the athlete's kit bag? In part two, we will explore in more detail how to best use those tools that make the cut, with some examples.