(Part 2) Best balance trainers according to redditors

First of all, go to an orthopaedist. If possible try to go to one with a specialty in sports medicine--they get so many runners with ITBS that the one I saw joked sarcastically "imagine that, a runner with ITBS."

I did physical therapy while continuing to train for a marathon. The physical therapist gave me a routine of exercises and stretches and instructed me on how to work them into my training.

First, this foam roller will be the annoying Navi that guides you through your recovery. When you roll over the right spot it will scream "WAIT! LISTEN!!" Warm up briefly (on a bike or low impact jog if possible), then roll out your IT bands like this. Follow up with some stretches. My favorite was pigeon pose but there are several others that may be better for you depending on your overal flexibility. Then I would do some stability routines like leg lifts and bridges.

You really need to do this all regularly or you won't improve. It's also important to know how much pain is acceptable. Sometimes I would push myself further than was wise and it would take weeks to make up my progress. Don't be afraid to walk home if your run turns south.

Yoga, yoga, yoga. It's awesome for you. Not only does it help prevent injuries, chicks dig it too (go take a class). Also, buy yourself a rumble roller or a trigger point. These things are amazing for post workouts. What they essentially do is allow you to give yourself a deep tissue massage. A lot of people use regular foam tubes to roll out their muscles, but the only problem with them is that it's hard to target a specific knotted muscle since it will roll away when you put pressure on it. The foam rollers I listed above allow you to catch the knotted muscle and apply pressure.

Just a warning, though; using the rumble roller (it's what I have) is extremely painful for the first several uses. As a person with an unusually high tolerance to pain the rumble roller made gasp for air it hurt so much. The pain is definitely worth it, because you'll recover faster, preform longer, and reduce your risk of injuries (when I use it before and after a 2 hour run I do not get sore the next day).

But seriously, Yoga.

OK. I have slight cracking in my knees. So this thread got me interested. Having read up and down the thread I see NO examples of what this foam roller is. After a Google search, found this /r/crossfit post. Wherein, the OP bought/used this product. Hope this helps everyone who is interested.

For those who already use lacrosse balls and are looking for some other options, or potentially more effective items, here is my list of most effective items for different areas.

I also highly recommend checking out the book "[Becoming a supple leopard] (https://www.amazon.com/Becoming-Supple-Leopard-2nd-Performance/dp/1628600837)" By Kelly Starett. (as mentioned in another comment below)


IT Band / Quads/ Shins -[triggerpoint quadballer] (https://www.amazon.com/TriggerPoint-Self-Myofascial-Release-Massage-Quadballer/dp/B000LCC780/ref=pd_sim_200_1?_encoding=UTF8&psc=1&refRID=QV9B5KT15B1DGX2DW947) This is significantly more effective then a traditional foam roller..... but that also means it sucks 1000x more while using it.

Calves/ankles/ hamstrings - [Medi-Dyne ProStretch ] (https://www.amazon.com/FootSmart-SmartFlexx-Stretching-Fasciitis-Tendonitis/dp/B005BWG7JA) - Foam rolling has never worked well on my lower legs.. but this is incredible for stretching my calves.

**Chest, abs, Upper back, lower back, delts, triceps* - [rumbleroller foam roller] (http://www.rumbleroller.com/) {I just noticed they now have knobbed balls, so I imagine these would be ideal for neck, arms, shoulders, chest} - The knobs on this roller literally feel like they are tenderizing my larger muscles. It can loosen me up in a hurry.

Glutes, lower back** - [small hard medicine ball.] (http://www.academy.com/webapp/wcs/stores/servlet/Product_10151_10051_1514727_-1?cm_mmc=pla-_-Sports+And+Leisure+Fitness+Accessories+Hand+Exercise+Equipment-_-Google-_-BCG+Medicine+Ball&sku=103368094&gclid=Cj0KEQiAk5zEBRD9lfno2dek0tsBEiQAWVKyuKCbg3HpbBH95wzqTRral6KvXGSc5I-6QBj35NTtRnkaAptr8P8HAQ&kwid=productads-adid%5E104478168558-device%5Ec-plaid%5E263066970473-sku%5E103368094-adType%5EPLA)
lacrosse balls work fine for your glutes, but I feel like it is better used in supplement to something that's able to loosen up a wider area first.

Thanks to that thread about non-workout time investments for a fit lifestyle, I ordered a foam roller and lacrosse ball and have actually been rolling myself out on the reg for the last week and GUYS. GUYS THIS IS LIFE CHANGING.

One question though: how do you use a lacrosse ball on your back without just wiggling all over the floor like a two-year-old on an entire package of gummy worms?

Long one. Here is what I bought off Amazon last year. So far its been holding up well. (not sure if there are cheaper now)

http://www.amazon.com/gp/product/B003TKMSSK/ref=oh_aui_detailpage_o03_s00?ie=UTF8&psc=1

My girlfriend bought this foam roller a year or so ago. I only recently discovered how awesome it is and have kicked myself for not using it earlier.

They are a bit expensive... but the ones that cost a little more (like the one I linked above) are a hard, sturdier foam with less give. You really want some firmness to it for it to be effective. Some rollers are too foamy, like this. I would spend a little more for a denser foam.

I'm a fan of these things. (IMHO, the woman in the photos isn't getting the full benefit of them. Barefoot, and under the balls of your feet makes you engage each little piggie.)

I tried them out when I had a lingering heel injury, and they've become part of my regular routine. Just standing on them and going through controlled torso twists, squats, good mornings, etc.

Basically increasing bloodflow into the lower legs/feet without any of the impacts of running. You'll get pumps in little parts of your feet you've never felt before.

I use a TriggerPoint Grid 13" foam roller.

https://www.amazon.com/TriggerPoint-Roller-Instructional-Original-13-inch/dp/B01LW755GP

I don't know if the grided sections actually make a difference but it has held up well for me and it is a nice size for traveling with. I can also put stuff in the middle which allows me to pack more into a bag.

I've been using one of these lately. Maybe not quite as good as a high school desk, but (a) you can roll back & forth over it until it works all the kinks out; and (b) no worries about getting my middle-aged gut stuck in a school desk.

The basic ones are actually quite inexpensive.

I got a 3 ft long x 6 in dia "extra firm" roller on amazon for $20, the 1 ft version is under $8

Orgasmic when muscles are tight. I actually screamed a couple times while using mine for the first time since I was sore. The one I have

Ah, you can get one on amazon for like $22 - totally worth it! This is the one I have. But if that's not possible - before I finally caved and bought one I used to roll around on a tennis ball (for my glutes) and even a rolling pin (for hammies and calves).

This topic comes up a lot. The "high density" ones (what all foam rollers used to look like) are a piece of shit after you ever try something like the triggerpoint therapy ones. I've been using my 13" TP Grid for over 3 years and it seems like it will last forever. My brother also got the 5" one and that one is kinda lame, not really that great for my legs and upper back (my favorite things to use it on.) So I say go for the 13" one. If money is tight, go the PVC route and wrap an old yoga mat around it, but don't go for the cheaper/soft foam rollers just to save some money.

Try the seated v stretch and see how that feels. Do NOT try to drop to the floor like the photo shows, but gradually ease yourself forward a little at a time each time you exhale, supporting your torso with your hands on the floor. Sometimes tight "hamstrings" are actually tight adductors, and this stretch will loosen those up.

You may want to invest in a foam roller, too. They're very helpful if you have chronically tight hamstrings. Or quads. Or IT bands...okay, they're just the greatest stretching tool ever!

I got a wobble board a few years ago and it helped. Plus it's fun to have in your living room to play with as you watch TV or in front of your desk at work.

I think this is the one I have:
https://www.amazon.com/20-Fitter-First-Wobble-Board/dp/B0024QV3F4

https://www.amazon.com/321-STRONG-Foam-Roller-Myofascial/dp/B01FOS1WJK/ref=sr_1_5?keywords=foam+roller&qid=1554913593&s=gateway&sr=8-5

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Helps with muscle pain and flexibility. It hurts so good. Definitely worth checking out.

I'm in the same boat. I've bought a balance disk for my chair, which helps keep my core engaged and improves my posture. I also got a standing desk (your employer might be willing to get you one - mine did!) which I use for a few hours a day. I don't like standing all day as it's not great for my lower back, but it's nice to stand for a bit. I am planning to eventually purchase a deskcycle. There's elliptical versions of this you can purchase as well if that's more your style. Lastly, I try to walk around and do some light stretches periodically throughout the day. I wouldn't really constitute any of this as exercise (although the deskcycle could be if you were diligent about using it), but it does make my body feel a heck of a lot better than just sitting, motionless for the entire day!

Get yourself a foam roller and check out this video from AthletesTreatingAthletes. I find foam rolling a lot more effective than stretching. A bit of gentle stretching will help too, but be very careful not to overdo it.

I'm late to this party, but the two exercises that made a huge difference for my ankle were circles on a baps board (similar to this) and balancing on the leg with the problem ankle while I brush my teeth. I use the balance board when things are really bad, but I don't brush my teeth on two feet anymore. Building up those stabilization muscles have helped SO much.

If you need some next level back cracking just get a foam roller

Anyone know of an alternative to the TriggerPoint QuadBaller?

https://www.amazon.com/TriggerPoint-Self-Myofascial-Release-Massage-Quadballer/dp/B000LCC780

My gym had these but they closed down and didn't sell their equipment off. Anyone know if there's an alternative to these things? $60 is a lot for this but they're excellent for rolling around the hip area.

This baby has served me well and it's cheap! Get the 18" option. No need to spend $50 on something that's easily achieved by $11.

Here's the same product without the referral code link http://www.amazon.com/gp/aw/d/B002M1NY8U

I hate that they advocate that this "will only cost you $10". If you want a roller of any decency, it's going to cost at least 3x that.

I love my roller. The first one I got I went cheap on and it's warped all out of shape. My 2 year old gets great joy out of it now.

Does he have any subscription for the games he plays that maybe you can get a gift card for? Or any games he has been talking about getting? Have you ever heard of a balancing board? I had one as a kid and I thought it was the bees knees. If he likes yo-yo's and snowboarding, I'm thinking he would love one. Or if he does spend a lot of time on the computer, massage pad. They're so wonderful and versatile as well.

dont worry about playing professionally, we can talk about that later. if you are in pain and can't play, you aren't going pro anytime soon.

buy the 18 inch version of this foamroller from amazon or really any size foam roller from other local sports store:

http://www.amazon.com/Black-High-Density-Foam-Roller/dp/B004T0ZS36/ref=sr_1_2?ie=UTF8&qid=1381632507&sr=8-2&keywords=foam+roller

the harder the better.

why are you doing this? to potentially take care of you pain and give your legs the chance mine never got.

i take it you've gone through puberty recently and have started developing muscle mass. this muscle mass has incredibly tough properties and can get VERY VERY tight. if too tight, it can transfer the forces it can't handle to the joint and cause pain. bad pain. eventually resulting in a higher likelyhood of a blown knee, bad back, etc.

believe me I've learned the hard way.

then do these releases: http://www.youtube.com/watch?v=QJLxruO3su0

your job is to break up the muscular tissue that is causing the excess tension in your joints. then stretch afterwards because the muscle is now softer than before and can stretch more effectively.

roll on each sensitive muscle group of your legs for as long as it takes until the high sensation of the massage subsides. it may take a long time. dont be afraid of higher sensations on the muscle as you are rolling on them. they are strong fibers and need the deep release.

will this work? no idea but its likely. i haven't done any movement assessments on you and this is just some simple but STANDARD stuff you should be doing if you even HOPE to make it to a competitive level. your coach is failing you and your team by not teaching these methods and its not his fault. he likely wasn't taught either. its up to you to do these on your own.

if you are injured you will never be good. so you cant be injured. do this stuff on your own for a week and get back to me.

-M

Having used both, I can tell you that the balancing boards don't feel like they work your ankles the same way something like a Bosu ball does.

Another question that's applicable is what type of balance board you are referring to. There are round ones and more flat boards.
One of these? which is really more about straight balancing, though obviously there will be some muscle improvement.

or



One of these which physocal therapist will have patients roll around with one foot for ankle strength development.

Is this the one?

FWIW they make forearm specific foam roller contraptions like this. I've never used one myself but I have seen folks at the climbing gym use them from time to time. Not sure if they work well or if they're just trying to get their money's worth :)

It is the base of a balance board like this one: https://www.amazon.com/Carrom-510-41-Balance-Board-Natural/dp/B00CM7T9EW/ref=mp_s_a_1_4?keywords=bongo+board&qid=1565114562&s=gateway&sr=8-4

Everyone likes different foam rollers. My coaches have said "the more dense, the better"

I have one similar to this, have friends that have one like this one and have others that use something like this foam roller stick

For "how to"... search youtube. MayoClinic has a bunch, find others that are highly rated/viewed. You aren't going to hurt yourself (well, I'm sure that's debatable), but essentially you want to roll from one end of the muscle to the other. (so for Hamstring, start in your hip, and roll on it down to your knee, and back up.) If it hurts, you're doing it right. I almost always cringe/almost cry.

Get a quality foam roller if you don't already have one -- this kind is great: https://www.amazon.com/TriggerPoint-Roller-Instructional-Original-13-inch/dp/B01LW755GP

It will help alleviate tightness and inflammation.

Well, it can be a scary transition because it will take time to build the ankle strength to properly support yourself. The skates will feel a little floppy and hard to control. It took me maybe 6 months (long ago) to adjust. But I didn't do any special exercises to speed things up. You can get a wobble/balance board and stand on it on one foot at a time to help build up the stabilizer muscles. Like this:
AmazonBasics Wood Wobble Balance Board, Black https://www.amazon.com/dp/B07DWKNXNY
My feeling is if you can hold yourself rock-steady on 1 foot on a board like that for 30-40 seconds, then you should be ok in low cut boots.

In general, if your goal is to skate faster and harder then a low cut boot is the way to go! It brings ankle into play, by allowing it to flex and help generate more power each push. I am not the fastest speedskater, but I can easily hit 20+mph on a flat smooth stretch of pavement

They all work pretty much the same, just make sure you get one that is firm enough. Typically softest to hardest is: white, blue, black, pvc. You'd be best off getting something firmer than white. This one is on Amazon prime for $20

You can always just get a pvc pipe and that will work just as well, but it will work better and be more painful.

I use [this] (https://www.amazon.com/TriggerPoint-Roller-Online-Instructional-26-inch/dp/B006GUCAFG/ref=sr_1_1?ie=UTF8&qid=1474336784&sr=8-1&keywords=foam+roller+trigger+point+grid).

I've been struggling with a bad back for about 10 years (I am 36 year old fit male, but quite flat footed). I finally threw it out 6 months ago doing deadlifts. Going to the chiropractor helped me get back into decent shape, although I only went 3 times. He wanted me to go more, but at $30 a pop, like you, I couldn't afford it (and I have health insurance!).

Since then, 3 things have really helped me with my back problems:

1. A hard foam roller, this is the one I use and love it. I use it when I wake up in the morning and before going to sleep at night. I also use it before and after workouts. If you never used a foam roller before, you may want to start with a softer one.
   
   
2. The excerice described in this video. I believe they are called glute bridges. I do them twice a week, about 20 on each side. Previous to this I did a lot of regular and side planks as well as Yoga. Nothing helped me as much as these.
   
   
3. Lastly the book 8 Steps to a Pain-Free Back. If you do not want to purchase the book, here is a video on how she says you should sit. Learning how to sit properly is what helped me the most.
   
   Also I do not do deadlifts anymore. I've tried again a few times since throwing my back out but I can tell my back does not like them. I can do every other exercise though (including squats).

Yeah I have no idea why yoga and disc injuries don't mix, but they clearly don't. Pilates seems to work because the key goal of pilates is core strength which helps you relieve pressure on your back.

I also suggest getting a foam roller. http://www.amazon.com/Foam-Roller-6-x-36/dp/B000Y4W9VA/ref=sr_1_2?ie=UTF8&qid=1312500897&sr=8-2 <- something like this. The stretches done on that seemed to help a lot.

I used to get horrible shin splits but then a trainer told me about using a hard foam roller (like this: http://amzn.com/B00FXHSLRE)... I use it every day and haven't had the issue after the first week of using it.
For shin splits I use it 2 different ways... first I sit on the floor and put the roller under my calves, cross my ankles and just roll is back and forth slowly under my calf.... switch ankles and do the other leg. Next, I flip over and in a push up position I roll the roller back and forth slowly on my shins.
Also, before running find a curb or tree or anything to press up against, stretch your calf but keeping your heel on the ground and putting your toes on the curb or tree.
Your calf muscle is what strengthens your shin so it's important to stretch that.
Hope this makes sense! Shin splits are absolutely no fun.

16$ Will save him from a broken Back/Head/Neck

Everyone in the world should know the joys of a foam roller. You can have your own deep tissue massage whenever you want. Good for those sore muscles. ;)

Obligatory meow. :)

I bought one of these for my work desk. I don't think it trains your core or anything, but it kind of forces you to sit correctly while you're sitting on it. It totally fixed my posture.

https://smile.amazon.com/gp/product/B0764HWFL3/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1

I got this one from Amazon. Works just fine for me. Never used one of those textured ones though.

Also, I love my lacrosse ball for working out some tightness. Highly recommend that too. $6 on Amazon.

This is the one I bought:
http://www.amazon.com/gp/product/B002M1NY8U/ref=oh_details_o04_s00_i00?ie=UTF8&psc=1

This video will give you the general idea about how to foam roll when you're looking for knots.
http://www.ehow.com/video_4945439_knee-pain-foam-roll-hip.html

I started up in my hip area like in the video. It took a long while to get done with this area. I had/have lots of knots in the front where my leg bends as well as on the side where the IT band connects, as well as in my glutes where the soas muscle is. Once I found a knot I would put as much of my weight on it as I could handle until it released. You'll know when you find a knot and you'll know when it releases. It goes from WTF!! to ahh, butter melting. It can fight and spasm before it releases and it can take more than 2 minutes sometimes.

Here is an example on how to do the IT band. This guy is a bit long winded in the beginning but what he says about his technique it what I do on every muscle. Just roll and stop on the tender spots.
http://www.youtube.com/watch?v=oANQDEtHNQo

If your feeling froggy then find a tender spot then bend your knee to move your muscle under the facia while that pressure is being applied. New level of shoot me in the face kinda pain.
http://www.youtube.com/watch?v=exFX651fyls

Foam rolling feels super good on muscle that has no knots and no sticky spots.

I was wrestling over the same purchase decision for months. I finally got the Theragun last week, and I can't put it down. The multiple ways to grip the handle is surprisingly useful. I have all of the massage devices listed below, and there's nothing quite like the Theragun. Previously, I hesitated in working on areas that were particular painful. The Theragun allows me to work trouble areas more often. My wife and I use it everyday.

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https://www.amazon.com/gp/product/B00A2J9RBW

https://www.amazon.com/gp/product/B01N213PGX

https://www.amazon.com/TriggerPoint-Roller-Instructional-Original-13-inch/dp/B0040EGNIU

https://www.amazon.com/gp/product/B01DIX9SLC

https://www.amazon.com/gp/product/B01N0ZB7Y3

https://www.amazon.com/gp/product/B019317GNK

https://www.amazon.com/gp/product/B00O4EUH88

https://www.amazon.com/gp/product/B000P7RSL2

https://www.amazon.com/Brookstone-Shiatsu-Neck-Massager-Pound/dp/B00GHQNFIK

https://www.amazon.com/AmazonBasics-High-Density-Round-Roller-24-inches/dp/B071P2MQ5D

https://www.brookstone.com/homedics-cordless-3d-trutouch-neck-and-shoulder-massager-with-heat/330330p.html

I use a foam roller I got off Amazon for back pain
http://www.amazon.com/dp/B00FXHSLRE/ref=cm_sw_r_udp_awd_6bdvtb1SHTHXJ

Trigger point kit. More expensive, but I never used my foam roller once after getting the kit.

http://www.amazon.com/Trigger-Point-Performance-Myofascial-Quadballer/dp/B000LCC780/ref=sr_1_7?s=hpc&ie=UTF8&qid=1372202639&sr=1-7&keywords=trigger+point+therapy

Yes, I find that stretching after working out is immensely important for me to avoid soreness. Usually for me, whatever stretching is involved in the class isn't quite sufficient, so I either stay after and continue to stretch or stretch muscles they didn't target, or I will do it when I'm home before showering. I also bought a foam roller to really get at my quads, IT bands, and back when those were particularly sore. And as others have said, it will get better with time. If it's particularly bad, take some ibuprofen to get through your off day. I also have learned to relish DOMS a bit since I know I worked hard during my workout!

Mine was $7... http://www.amazon.com/Black-Roller-Density-Rollers-Round/dp/B0026HYWRW/ref=sr_1_3?ie=UTF8&qid=1411006743&sr=8-3&keywords=foam+roller

Which is what I'm discovering now. Bought one on Amazon for $12 figuring that's what they cost. Been using it 2-3 times a day for 3 weeks and it's almost ineffective now (6'4", 225lbs may have something to do with it, though).

EDIT: This is what I bought and it was $17.

I like this one, but its on the more expensive side. You'd be pretty good with a 36" black high density foam.

Tight calves can take a long time to stretch out. Here's a comment to another post I just wrote that can get your started.

While working the lower legs like I mention in my post is a good start, you'll want to work the whole body for maximum results. Here is a series of exercises I highly recommend. Don't judge them prematurely...at first they seem too tame, but damn they really work. You might not notice much difference at first. Do the exercises daily and report back after 30 days.

EDIT: Foam rolling the calves is difficult to do well. It's challenging to get enough pressure and directional friction on a basic roller. Either try the Chinese soup spoon thing I mention in my linked comment, or try something like the Rolflex

I am also a distance runner, I previously was getting a bunch of injuries but then got one of these wobble boards and would do ankle exercises at work. Thing works miracles.

I'm more of a substance / chemical guy, so we're definitely going past my knowledge level; but, from an anecdotal standpoint - whenever I stop adderall, I seem to retain the TMJ as well. I assume this is due to an imbalance in the aforementioned substances. The only things that have helped is fixing my sleep, choline and magnesium. Otherwise, it's normal things that seem to bring it back, such as a sore back from awkward or painful sitting, stress, etc. But one thing I can say is, every single time I dose choline; like clockwork, within 30-60mins I feel a MASSIVE release in jaw/neck tension.

From other basic research I've done, a big culprit is daily stress and potentially a bed that doesn't fit your body type, which obviously plays a part in the sleep factor. Memory foam has done wonders for my body type, ~205lbs, broad, fit.

If you look up what the sternocleidomastoid is, it's a muscle on the side of your neck that runs from the shoulder to behind your ears - when my TMJ and tinnitus (ear ringing and high frequency noise sensitivity) are acting up, it is VERY noticeably stiff and knotted. Another thing that has helped me is foam rolling and stretching. Don't get a basic-foam roller, they are complete shite. I use the grid 2.0, 13 inch - I got it for $20 on an amazon "lightning deal": http://www.amazon.com/Trigger-Point-Performance-Revolutionary-Roller/dp/B006GUC9KC/ref=sr_1_1?ie=UTF8&qid=1421521198&sr=8-1&keywords=grid+2.0

Otherwise, some days are better/worse for no reason what-so-ever... I wish I knew more about this area as it seems to affect A LOT of people, including those who are close to me. But I hope I've been of, at least, some help. Cheers.

I can't speak to the R8 but I have the TriggerPoint GRID roller and I really like it:

https://www.amazon.com/TriggerPoint-Roller-Instructional-Original-13-inch/dp/B01LW755GP

The only reason I mention it here is because it's a) $40 and b) hollow so you can pack it full of underwear, T-shirts, whatever and I'd wager it takes up less packing room than the R8

Is this something that you had before derby? and was it diagnosed by a podiatrist?

A few things come to mind...
Next time you have an appointment with your podiatrist bring your skates in with your socks, inserts and whatever else you put on your feet when you skate. Make sure the orthotics you are using are helping and fitting correctly in your skates.
The skates you're currently on are relatively cushy, but not that wide. If the toe box of your current skates isn't wide enough then no amount of taping/bracing/orthotics will fix the issue and cramming your feet into narrow skates is only going to make the pain worse.

I have pretty bad bunions and have struggled to find a skate boot that fits well. I've recently bought a pair of the new Antik AR-1 and have been very happy with them. The toe box is wider in the new style and I've had almost no break in time.
Beyond getting a new pair of boots/skates (which I know is expensive) here are a few cheap things to try.

• Lace your skates differently to relieve pressure on problem areas. From your photo you have a standard/normal lacing - you can relieve a lot of pressure by lacing differently. You may even need to lace each foot differently depending on what feels good to you. Most sites for this are geared for runners so experiment...
  Ian's Shoelace Site
  Top 10 lacing techniques for runners
  
  
• Buy some cushions/pads to wear under your socks - there are lots available on Amazon.
  
• Buy different socks or don't wear socks at all! I personally wear socks, but I know a good number of skaters that swear by wearing no socks.
  
• Try KT taping your problem areas before practice. Here's an option to start with
  
  
• Ice the area after practice if you have inflammation to help slow the formation of scar tissue.
  
• See a massage therapist to work on your feet and help break up the scar tissue and fascia restrictions. Myofascial Release (MFR) would help, but it can been very deep, intense work and you would benefit from multiple sessions to see results.
  
• Do self-massage on the area at home:
  These Foot massagers are awesome though you may be able to find a cheaper alternative
  
  
• Other ideas for treatment
  
  
• I wouldn't encourage you to skate through the pain for very long - if you're not able to relieve the pressure from that area you're only going to cause more trauma, inflammation and scar tissue to form and make the issue worse. Some time off skates now to rest the area and allow the inflammation to go down may be what is needed if you really want to skate in the future.
  Ultimately, you and your doctors should figure out a plan that is right for you. Good luck!

The one I have. I don't think I'd mind the 18 inch one since it would be easier to maneuver and store, but 36 is fine. FWIW I'm 6'2" 180lbs so I'm not crushing it or anything. The only time I use a majority (maybe more than 18") of the roller is when I use it on my back.

If you're a bigger person, I'd say 36". If you're smaller than I am I'd go with the 18".

Thank you I def think it is the way I am landing it is during landing. Do you think this will improve my landing? https://www.amazon.ca/AmazonBasics-Wobble-Balance-Board-Black/dp/B07DWKNXNY/ref=asc_df_B07DWKNXNY/?tag=googleshopc0c-20&linkCode=df0&hvadid=335144468063&hvpos=1o1&hvnetw=g&hvrand=3486104835399989648&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9047894&hvtargid=pla-643299024121&psc=1

I don't know if these items will be on Black Friday sale, but I would get a Trigger Point Foam Roller,

Also maybe go to Home Depot, and get a long PVC pipe to help stretch the shoulders.