Topic: Roll Pain

[dezpatton23]

Question? My rolls hurts but not on my back, its the shoulder i choose to land on hurts on anything hard.

[Jordan Strybos]

Question? My rolls hurts but not on my back, its the shoulder i choose to land on hurts on anything hard.

Your problem is where you are first touching the ground with your shoulder. If you aren't careful, the first part of your back/shoulder that touches the ground will take the most pressure (which isn't ideal). Try reading a few pages back in this thread, I'm pretty sure this problem has been brought up before. Take a look at this tutorial.

[Erus de Parkour]

Hey, I have a slight problem with my rolls... Right now, I almost have them down, except at the end... when I roll, I hit my hip at the end, not like slamming it, but more like a small hit, then me slowing down, which slows down how long it takes me to start running again... any help?

[Jordan Strybos]

For your hip pain, look at Adam's UCC tutorial (he targets three areas of pain), or read the previous posts in this thread. If you want to speed it up, flip through the pages and hit "Control + F" and then type in something like "hip." If none of those suggestions help you, just work on your rolls yourself, and try to figure out what exactly is causing the pain. Don't drill them on anything too solid; I would recommend carpet or thick grass. You won't feel pain so much as precise pressure on the softer ground, so really pay attention to what your body tells you.

As for your speed coming out of the roll, here's my suggestion: Do a few rolls, but instead of trying to get up immediately and break into stride, slow them down and go into QM (quadrupedal movement) at the end. Keep your rotation going until your hands and center are in front of your feet, and then take a few steps on all fours. This should help you to continue the momentum and rotation through the roll, and it will help you get over yourself more. When I come out of a roll into stride, I generally being crouched more and push off with my hands as I go back into running.

[Toxindude]

Hey guys I finally got out and started training. I am starting with rolls and landings aswell. I know alot of people complain about shoulder pain spinal pain and hip pain. I am not experiencing any pain in the shoulder or spine they all feel great but for some reason I am getting sore around the right hip lower back area instead. I have noticed most people pointing out the left hip. I have rolled slow and tried to imagine the diagonal line acros my back but can't pin point the problem. I roll leading with my right shoulder I was baseing my roll off of Ryan Doyle's vid on youtube. I was training tonight after work on grass because my schedule is messed up and its the only time I can find lol. I got to my rolls and I did two and I was done couldn't do anymore. I'm gonna experiment with the technique demonstrated in the vid on page 1 after I recover. Anyone experienced this or have any suggestions for a fix.

[Adam McC]

Hey guys I finally got out and started training. I am starting with rolls and landings aswell. I know alot of people complain about shoulder pain spinal pain and hip pain. I am not experiencing any pain in the shoulder or spine they all feel great but for some reason I am getting sore around the right hip lower back area instead. I have noticed most people pointing out the left hip. I have rolled slow and tried to imagine the diagonal line acros my back but can't pin point the problem. I roll leading with my right shoulder I was baseing my roll off of Ryan Doyle's vid on youtube. I was training tonight after work on grass because my schedule is messed up and its the only time I can find lol. I got to my rolls and I did two and I was done couldn't do anymore. I'm gonna experiment with the technique demonstrated in the vid on page 1 after I recover. Anyone experienced this or have any suggestions for a fix.

Yep! If you read through some pages of this topic, you'll find that hitting the hip is by far the most common problem people face. It's all about changing the angle at which you exit your roll, so that "line" you roll on doesn't pass over the bone that causes you all that pain. Check this video for more:
http://www.youtube.com/watch?v=y6I1J0zmE7U

Good luck!

[Toxindude]

Thanks Adam  your videos are great! I watched the hip portion of the video over and over. Are you turning your shoulders more going into your roll everytime to get a more extreme angle when you come out of the roll? I will definettly be experimenting with it.

[Adam Moore]

My trouble isn't really in the pain, although the first few tries I slammed my lower back pretty hard.  It's I guess in my head. 

I've watched and read numerous tutorials, and before I do a roll I go through the steps.  Yet when I actually do it my mind blanks with a blurred vision.  I no longer hurt my lower back but I always go off course.  Like about two feet to the right.  I constantly hit things haha.

Also, how on earth are you supposed to roll from a stand?  I still don't quite understand how that's possible 

[Adam McC]

@ ToxinDude,

Glad it helps! It's not so much turning my shoulder. I'm still lowering to the same spot on my shoulder. But my body torques or twists as I'm going through the roll.

@ Cuffe,

Good thing it's not the pain! That's what most people struggle with, so consider yourself a lucky one!

Your direction problem is pretty easy to fix. Focus on pushing off the back foot, and directing your roll straight ahead. It's when we lose that acceleration from our back foot that we lose control of our direction, due to our bodies rolling at an angle. As long as you push off that back good, visualizing a straight line infront of you, you'll start to straighten it out. But keep practicing, because you'll have to overcome your muscle memory.

As for rolling from a stand, it's no different! You simply tuck your legs in at the right time, instead of having the luxury of them already being tucked in, from a crouched position. Nothing else changes. Start working on it, because from a standing position is how you will mostly be rolling, in the execution part of your Parkour training.

[Adam Moore]

I think I thought too hard about the stand part 
I was thinking about a roll from a complete stand still, with no momentum hehe

I'll try and remember that after my Marines PT this afternoon, give it a few runs and check back later.

[Adam Moore]

Went a little better, but my shoulder blades are killing me...  But that's probably do to PT and not the rolls.

[Toxindude]

Ok well I got out and did some training today. I got the camera out and shot some vid of my first Kong attempts and also some roll's. I was hopeing the experts could evaluate and give me some tips. Keep in mind I am 6' 2" 196lb and purley a beginer in this.

Thanks in advance!

http://s208.photobucket.com/albums/bb1/Toxindude/?action=view&current=MyfirstKongs.mp4
http://s208.photobucket.com/albums/bb1/Toxindude/?action=view&current=EvaluatingRoll.mp4

[Jordan Strybos]

Hey man, glad you posted the videos; they are a really big help when critiquing your form!

Two suggestions for your kongs:
1. Try diving out more and reaching farther down the table. This will make getting distance a lot easier.
2. Try to put a little more weight/force on your hands. It kinda looks like your just jumping and popping your hands on and off of the table, but you really want to use them to push off hard and get high.

Two suggestions for your rolls:
1. Carry the momentum through the entire roll, and don't stop it right at the end. Try either running or QMing a bit after your roll to get used to your momentum continuing forward after the roll.
2. Flex your inside foot when you roll. If you look at :32, your left foot smacks the ground, and your foot is pointed (this means that the impact of that smack will hit your ankle, which isn't good). If you flex it, your toes will absorb the impact, and as you continue to roll forward, you'll roll right onto the ball of your foot.

[Toxindude]

Hey Jordan, thanks for the pointers I really apprieciate it I watched the section where my ankle hits. Also I was thinking that my roll looks more sideways than forward don't it? Anyway I will be continuing to work on these techniques. If anyone else has more advice please post.

Keep Jamming!

[Jordan]

I recently posted here with bad problems hitting my mid-lower spine.. and for others who may need help or something.. I basically solved THAT problem by keep my knees super tight to my chest, bringing my spine off the ground through the roll.  Thanks again.

[Donald Morrow]

The biggest issue I had with my rolls is that my lead shoulder was taking too much abuse. I realized that it was the first thing that made contact with the ground, and it was jarring my entire shoulder and neck. Not good.

The way I solved it (May not be the best way, but after watching 2 tutorial vids) was to make first contact with my fore arm/elbow area on the side, then roll along the arm (across the side of my bicep i guess) onto the shoulder and through the rest of my roll. As long as I do that, I find my rolls are a lot smoother and not as hard on my body.

[gaerpk]

Hey i have the same problem as Donald, my leading shoulder is killing me, which transition from the arm to the shoulder is the best for avoiding this pain and where is the exactly part of the shoulder that takes the impact? 

[Jordan Strybos]

Hey i have the same problem as Donald, my leading shoulder is killing me, which transition from the arm to the shoulder is the best for avoiding this pain and where is the exactly part of the shoulder that takes the impact? 

Try looking at this tutorial, paying close attention to the part at :51.

Just experiment with your placement and roll onto your shoulder, and try to delay and minimize the impact as much as possible. The best way to really eliminate this problem is to just keep trying (but make sure you're drilling on soft ground, not concrete).

[gaerpk]

That`s just great  thanks for the video, it really helped a lot.
I found that the best progression for me is from the arms (elbow) to shoulder... but this have any dis-advantage??

[Adam McC]

That`s just great  thanks for the video, it really helped a lot.
I found that the best progression for me is from the arms (elbow) to shoulder... but this have any dis-advantage??

Like the video says, there is a risk of either bruising or scraping the elbow. But if you practice carefully, you'll be okay. If there's any major disadvantages, you'll find them yourself. If it feels good, then clearly nothing's wrong, and you've found yourself a good technique!