I recently ran a half-marathon and though I've endured these long-runs before, I was out of shape this time around.  Considering I had not trained for it, I essentially got my butt whooped from it.  Though I didn't suffer any wild injuries, I did feel the burn in my quads the day after.  Your thighs basically feel knotted and tight and you wonder if anyone around you notices that awkward temporary gait in your walk.

To ease the pain, they suggest foamrollers do the trick, loosening the muscles so that they are no longer tight.  I walked into a local Sports Authority and realized the foam roller retailed for nearly $40! 

Everyone kept suggesting to me that instead of spending money on it, we should just make it ourselves.  Why not?

So Loan and D led the way on Project Foamroller. 

What You Will Need:

  • Plastic Pipe (24" long, 3" opening.  Can find at Home Depot, etc.)
  • Standard Yoga Mat (24" wide.  Can find at Ross or TJ Maxx, etc.)
  • Spray Adhesive (Make sure the kind you get works well with plastic, etc.)
  • Scissors (to cut the duct tape)
  • Ruler (to measure the mat)
  • Duct Tape
  • X-acto Knife (to cut the mat)

1.  Saw the Pipe down to the length you need it.  They sell "pre-cut" length pipes should you choose to go with those instead, however it ends up being cheaper if you buy the large pipe and cut multiple pieces from it.  If you don't want multiple foam rollers, or you don't feel like sawing, there may be a pre-cut length available that will also work.

2012-02-12_14

2.  Cut multiple 2" pieces of Duct Tape and wrap each individual duct tape around both edges of your pipe.  This will ensure jagged/uneven pieces are smoothed out.  You don't want any rough edges.

2012-02-12_16
3.  Measure using the ruler to mark where you would like to cut the mat to be able to wrap it around the pipe.  It's always better to overestimate slightly because you can always trim excess overage later.
2012-02-12_16

4.  Use the X-acto Knife against the edge of the ruler to cut the mat to the right size to wrap around the pipe later.  Be sure to do this against a surface which you don't mind the razor cutting against. Here, we sliced it against the lawn.

2012-02-12_16
5.  Now that you have your trimmed yoga mat, you can prepare to spray the adhesive onto the pipe.  We recommend you use gloves so you don't get it all over your hands.  Also do this in a well-ventilated area, you don't want adhesive to get all over the place.

2012-02-12_16

6.  It's easier if you spray one edge straight scross, align the mat underneath the pipe and tightly press the mat against the pipe to begin wrapping it.

2012-02-12_16

7. In similar fashion, proceed with spraying the adhesive onto the rest of the pipe as you continue to roll the mat tightly around the pipe.

2012-02-12_16

8.  As you approach the final portion of wrapping the mat around the pipe, press down and hold firmly to make sure it sticks together.

2012-02-12_16
9.  Optionally, you may want to use a strip of duct tape straight down the middle to seal the last segment of the mat down.  But if you want to keep it clean, the adhesive should be enough to do the trick.  And ta-da!  Here's your foam roller.  We estimated our foam rollers to cost approximately $8 and just a little hands-on group work from friends.

2012-02-13_06
and here's a little exercise that will help you roll out those quad muscles: