Topic: Roll Pain

[PKRun11]

i think its more muscle soreness. which is a good thing i guess compared to your reply.

[Adam McC]

Okay. If it's simply muscle soreness, the type you get after a good workout, then you're fine. It will fade over a couple days if it hasn't already, and you'll be stronger and ready to go again! If the soreness lasts longer than a few days, come back to us and let us know exactly whats going on.

[PKRun11]

Well im on here again not because of the soreness (its gone). but i think i rolled my ankle and i was limping yesterday. it started after i was jumping off my shed roof which is probably about 8-10 ft. just practicing my rolls. now idk if im even doing the roll correctly (i thought i was). i know the steps and proper way and everything i dont need to see a tutorial. its just idk if im not rolling as soon as i hit the ground (hardest part for me. theres like a second before i go into the roll after impact). is it because the impact runs through my body and my ankle takes most of the beating? or is it something wrong with the roll?. i have read and seen a video where it says that most people get lazy with their foot and when they roll they tend to just let it flop to the ground. (i think thats my problem and why my ankle feels sprained right now)

[Adam McC]

Well im on here again not because of the soreness (its gone). but i think i rolled my ankle and i was limping yesterday. it started after i was jumping off my shed roof which is probably about 8-10 ft. just practicing my rolls. now idk if im even doing the roll correctly (i thought i was). i know the steps and proper way and everything i dont need to see a tutorial. its just idk if im not rolling as soon as i hit the ground (hardest part for me. theres like a second before i go into the roll after impact). is it because the impact runs through my body and my ankle takes most of the beating? or is it something wrong with the roll?. i have read and seen a video where it says that most people get lazy with their foot and when they roll they tend to just let it flop to the ground. (i think thats my problem and why my ankle feels sprained right now)

Simple solution. Don't take drops like that. You still need strong legs to support the force while you transfer your momentum. There is a point in which your body takes a lot of force. If you haven't been training and conditioning very hard, your body isn't ready for those forces, hence your injury. Avoid anything over 4 feet for a while!

[Jordan]

Hey adam, i've posted here awhile ago.. page 17 i think.. but i had the protruding spine problem where i need to barrel roll.  I've messed with it alot. and i can't get it to avoid hitting my spine. everytime i come out of it i get a stinging in that spot.

also, when my back rolls onto the area of my butt it feels like i'm hitting a gap, like.. it jolts, not smooth...

[Adam McC]

Hey adam, i've posted here awhile ago.. page 17 i think.. but i had the protruding spine problem where i need to barrel roll.  I've messed with it alot. and i can't get it to avoid hitting my spine. everytime i come out of it i get a stinging in that spot.

also, when my back rolls onto the area of my butt it feels like i'm hitting a gap, like.. it jolts, not smooth...

If you've already watched the tutorial and know what you -need- to do, that's most of what I can help you with through a simple explanation of your problem. If you could find a way to film your roll, I'd be able to really help you out more! But if all I get is "I'm hitting my spine", all I can say is "Roll on onto a different spot". You know? I wish I could be more helpful.

[Jordan]

Yeah, I understand.

Is it possible to roll almost completely across the top of the back horizontally? and Exit onto to feet?  Avoid my low spine and hip all together?

[Adam McC]

Yeah, I understand.

Is it possible to roll almost completely across the top of the back horizontally? and Exit onto to feet?  Avoid my low spine and hip all together?

I'm afraid not. You can do a martial arts style side-roll, but it wouldn't apply very well in your Parkour movement. It's far better to keep practicing your forward roll and figure it out. Trust me, you will. You're not unusual. It often takes people years before they have a smooth, painless roll on concrete. Be patient, keep working at it. Sooner or later, it'll click. There's all these other elements that have to fall into place over time as you feel more. How much you tuck, the distance of the push, the timing of the tuck and the timing of the opening and the direction the body posture and positioning, and each piece has to fit into it's rightful place with everything else, like a lock combination. Not a quick process. Keep at it! You'll get it.

[PKRun11]

Simple solution. Don't take drops like that. You still need strong legs to support the force while you transfer your momentum. There is a point in which your body takes a lot of force. If you haven't been training and conditioning very hard, your body isn't ready for those forces, hence your injury. Avoid anything over 4 feet for a while!

The reason why i want to take drops like the ones im doing is because i want to actually tell if my rolls are working which apparently not so well.lol Maybe i can still test them on lower heights. How long would you say i should stay on lower heights?? 1 week? 2 weeks? a month? (hope not)

[Jordan Strybos]

You should be on lower heights for essentially your entire training career. Will you train rolls/jumps/precisions off of heights? Absolutely. But you need to do so in moderation. You need to build up leg strength over time, and you need to really take your time with rolls. A better way to tell if your roll is working smoothly or not is to try one on concrete, and not grass. If it hurts/tweaks any specific area on the concrete, then your roll can still use some work. The best way to eliminate specific pain areas is to adjust your roll on grass/carpet until you feel no points of pressure. The momentum should carry right across your back, and you should never feel any particular moments of pressure.

[PKRun11]

Well damn.lol ive tried a roll on concrete like you said and i found im hitting the top of my shoulder instead of the back part of it, also my hip bone hits, and i dont turn my head enough. i never realized this on grass cause it paddens everything so it doesnt hurt as much. Thanks for pointing this out i guess.lol

[dantheman1590]

You need to use your hands more to absorb the impact that would otherwise (or in this case, is) being taken by the shoulder. The hands are used as a temporary axis of rotation so you can roll over far enough so that the first part of your shoulder that touches is the back, and that you are rolling along it (aka, you're not coming down on it).

ok, i have the same issue.  So what you are saying is our shoulder isnt going to be the first part that touches, but actually the back?

[Jordan Strybos]

ok, i have the same issue.  So what you are saying is our shoulder isnt going to be the first part that touches, but actually the back?

Not entirely the back itself, but the lower/back-most part of the shoulder. You want to make your contact with the ground start as gradually as possible, so you should first touch near the end of your shoulder blade, IMO. However, the roll is a pretty personal movement, so it differs for everyone, you just need to work things out for yourself sometimes.

[freeflow246]

Hey! I made this profile a while ago, but I had to get foot surgery a few weeks later, and it took a lot longer to recover than I had thought. I am just now starting back, and I'm basically at square one. I've almost got my roll down perfectly, but when I roll on concrete or any other hard or uneven surface, I do feel some discomfort. My roll feels smooth as silk on carpet, grass, and dirt.
I do most of my training on the golf course behind my house, so I don't have to roll on concrete that often. I think that rolling on hard surfaces bothers me because I'm very skinny and bony, and the backs of certain sports bras can hurt when my weight is on it.
I also have to take into account the fact that as a girl, my body shape and center of gravity are slightly different, and I may end up having to tweak my technique a bit.
So, is that normal? Or should I start messing around with how I do my rolls?

[Adam McC]

Hey! I made this profile a while ago, but I had to get foot surgery a few weeks later, and it took a lot longer to recover than I had thought. I am just now starting back, and I'm basically at square one. I've almost got my roll down perfectly, but when I roll on concrete or any other hard or uneven surface, I do feel some discomfort. My roll feels smooth as silk on carpet, grass, and dirt.
I do most of my training on the golf course behind my house, so I don't have to roll on concrete that often. I think that rolling on hard surfaces bothers me because I'm very skinny and bony, and the backs of certain sports bras can hurt when my weight is on it.
I also have to take into account the fact that as a girl, my body shape and center of gravity are slightly different, and I may end up having to tweak my technique a bit.
So, is that normal? Or should I start messing around with how I do my rolls?

If you feel discomfort, while it is normal in the sense that most people go through that, it's still something you should work to fix so that your roll is perfectly smooth even on concrete. What area exactly are you feeling discomfort in? Your spine, hip, shoulder? If you get us that information, we can help you target in on the right solution

[freeflow246]

It's usually my shoulder; sometimes my spine if I roll over cracks. I've been placing my hands closer to my left leg when I roll and it's helped a lot.

[Adam McC]

Yes, that's a very common problem. You're certainly not an unusual case, by any means. The problem with learning rolls on a soft surface first is that you get in the habit of being a little careless with your shoulder placement, and it's not until you move to concrete that you'll feel exactly how hard your shoulder's been hitting the ground. But, good news, your solution is simple. You know how you support your weight with your arms as you lower your shoulder to the ground? I want you to experiment with how long you support your weight with your arms, so that, for example, if you support your weight a little longer, your point of contact with the shoulder will end up being farther back, towards your shoulder-blade and away from the top of your shoulder. It's all about what point of the shoulder you transition onto. Keep toying with it, and you'll feel that sweet spot when you find it. But be patient! You're having to break your own muscle memory here, which can be a time consuming process.

Good luck! Let us know if there's anything else we can help you with.

[freeflow246]

Thank you! I'll get on that.

[Zachery Schuh]

I've read, I've watched, I've practiced...and the rolls STILL hurt! I keep trying at different angles, and nothing is working! My should never has pain, it's my left like hip area. So sometimes a jump from a 8 foot wall and i'll roll...no pain(I jump because I get angry for not being able to roll and I figure this will force me to learn ) . If I stand and roll, pain. I don't get it! I practice them so much! And my freind, whos pretty...chubby...doesnt train for parkour or have any interest can run and roll on concrete!? 

[Adam McC]

I've read, I've watched, I've practiced...and the rolls STILL hurt! I keep trying at different angles, and nothing is working! My should never has pain, it's my left like hip area. So sometimes a jump from a 8 foot wall and i'll roll...no pain(I jump because I get angry for not being able to roll and I figure this will force me to learn ) . If I stand and roll, pain. I don't get it! I practice them so much! And my freind, whos pretty...chubby...doesnt train for parkour or have any interest can run and roll on concrete!? 

Well first of all, try to fight off the frustration! Parkour is a learning process! If you didn't come across something that challenged you, this would all be pretty boring! Embrace the challenge, don't get yourself down because of it.

The reason your roll at 8 feet feels better is because the more momentum you have, the less pressure you're going to feel on the ground as you roll. So when you practice, make sure you aren't practicing the roll too slowly. If you're practicing from a standing position, make sure you are really pushing off those legs to simulate some momentum. If you want to take it farther, then take a few steps into your roll.

As for hitting your hip, be patient. You've got to keep playing with it until you find that good angle. Make sure that you're not just turning your upper body at an angle, but that you're also changing the angle of your lower body. That's a common problem I see. People watch the roll tutorial, go out, and start twisting their shoulders, but still roll on the same spot on their hip. You need to torque your entire body so that the area you roll over on your hip changes.

Keep playing, stay positive! Good luck. Let us know if you need anything else.