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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.
It's a revolutionary type of foam roller which can be used in two specific ways:
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.
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®:
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.
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.
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.
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.
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Jean ClaudioFebruary 28, 2019 at 7:20amHello Dipika, congratulation for your site, it`s exellent. help everyone at everything!
I would like to take my little daughter to have some running lessons with you and more.
I live in Peru but planning to move to UK. I hope she can become like you and a athlete in future, she compites here and like athletics lot. We are looking for a good athletics club there.
I hope we can share some information about, and congratulation again Dipika Smith.
We hope to see you soon.
We have a facebook page "deportes yarabamba" for more info abaout us.
Dipika SmithMarch 4, 2019 at 2:50pm
How exciting to hear that your daughter enjoys athletics so much :)
Here is list of good junior running clubs in the London area.
Thank you so much for your kind words! Wishing you lots of luck with your travel from Peru, and we look forward to seeing you in the shop when you are settled in London.
TrevorAugust 15, 2014 at 2:06pmVery instructive with excellent presenter. Reply
Clare chapmanFebruary 17, 2014 at 8:03pmDipika, thanks for all your advice today. Have used my new Grid this evening, using your video as a guide. Could definitely feel it working. Let's hope it improves my running! Clare Reply
Dipika SmithFebruary 18, 2014 at 2:20pmHey Clare, great to hear from you! The Grid will definitely help you. Consistency is the key. Make it a priority twice a day and you'll be flying in no time :) Good luck with all the training, you're doing great! Reply
Bipin PatelDecember 15, 2013 at 10:01pmExcellent video, Stopped me just in time to purchase a foam roller. I suffer from repeated calf strain have rested for just under 2 weeks will start again in a couple of days with the shoes `i bought from you in London and let you know how I get on with the grid roller Reply
Dipika SmithDecember 16, 2013 at 1:49pmYay, Bipin, so glad to hear that the video was of help to you. Good luck with the calf and please do let me know how the rolling goes :) Reply
Susan HuntJuly 27, 2013 at 6:49amDipika, I'm not a great watcher of "how to" videos but I think you have nailed the formula - they are short, sharp, to the point and vastly informative. Keep up the good work! Thanks. Susan By the way, I live in New Delhi and know a lot of Deepikas here. You look a lot blonder than them though : ) Reply
Dipika SmithJuly 29, 2013 at 5:01pmHi Susan, wow, great to hear from you all the way from New Delhi! So grateful to know that you are enjoying them. Shankara, (my sister) has just finished shooting our next vlog, race day prep... she's probably a lot blonder than other Shankaras too ;) thanks again for your lovely comment :) Reply
DevashishuMay 23, 2013 at 6:31amExtremely helpful! I have lower back stiffness and after 5 minutes on he GRID I enjoyed substantive relief. Reply
Dipika SmithMay 23, 2013 at 2:58pmHi Devashishu, lower back pain can be really debilitating - so pleased relief has come. Miracles can happen! Reply
EllenMay 19, 2013 at 8:58pmReally useful - thank you. You've inspired me to get my Grid out of the cupboard and use it again! :) Reply
Dipika SmithMay 20, 2013 at 1:15pmYay Ellen! So excited for you to continue your Grid bonding :) Reply
RichMay 18, 2013 at 4:09pmyes - thank you very helpful Reply
Dipika SmithMay 20, 2013 at 1:15pmGreat to hear that it's helped :) thanks Rich. Reply
WillMay 18, 2013 at 7:48amHa. I hate the foam roller so much. Had never heard of IT bands at all till my gym intructor started hurting them with one of these. Is this less painful than a foam roller? Reply
Dipika SmithMay 20, 2013 at 9:30amHi Will, rest assured you are not alone with the pain factor! IT bands have a naughty habit of getting tight really easily. If I said that the Grid was a softer option compared with a foam roller, I would be lying. Because it has those little nobbly bits, it gets in even deeper. The up side though¦ after a week of use, twice a day, I promise the pain decreases so much and you'll be hooked :) Reply
PaulMay 17, 2013 at 10:07pmHi Dipika, I thought your video with The Grid was really helpful.
My Physio explained that the reason I get soreness in my patella tendon is because I have a tight IT band. She showed me some stretches and I started doing these 2 weeks ago. I'm still getting soreness in my patella tendon and I'd like to know what benefits The Grid can provide in addition to the stretching I do.
I'd be grateful for your advice.
Dipika SmithMay 20, 2013 at 9:30amPaul, thanks so much for your comment. It's great that you've taken action and got great advice from your physio. You're at the perfect stage in your recovery to start with the Grid. It's a great tool to use side by side with your stretching routine. I would suggest using the Grid first and then your stretching will be even more effective, as the muscles will be more pliable.
Wishing you a super speedy recovery! Reply
peter woodgerMay 7, 2013 at 4:56pmHi, i have just received the Grid today, which was purchased from your london shop.
my question is when is it preferable to use the Grid, following a long weekend or semi-long mid week run. Also are the benefits felt in running, within a few days of using the Grid or does it depend on the fitness of the person at the start.
Regards, peter woodger. Reply
Dipika SmithMay 8, 2013 at 10:14amHey Peter, this is a great question. Ideally use the Grid as part of your warm down stretching routine, to ease out the muscles whilst they're still warm.
As for the timescale in receiving the benefits, in my opinion, our level of fitness has no bearing, so whether we are starting up or we are a seasoned runner, it's a great tool for all of us. From my own experience, it took me a week of rolling twice a day for about 5 minutes, and then my legs felt lighter and my posture is still improving on a daily basis.
If you can be as CONSISTENT as possible, that's when you'll really notice the benefits.
Keep me updated on how you go. Reply
Sara HollowellMay 2, 2013 at 10:03pmThis video really helped I'm now pain free
Thank you so much Reply
Dipika SmithMay 3, 2013 at 10:17amSara, I love that it's helped you and you're receiving the benefits. Thank you so much for sharing. Reply