Can you tell me about foam rolling?
![[Post New]](/jforum/templates/default/images/icon_minipost_new.gif){kind=icon}
Anonymous
|
I had a free session with a trainer the other day, who had me foam rolling all over, for the better part of 45 minutes, to work out some issues I've had when running. Now I'm super sore! Is that to be expected?
Is foam rolling really necessary and beneficial? How often? General thoughts on foam rolling? |
Anonymous
| It's extremely beneficial. Google self myofascial release for tons of info. |
Anonymous
|
Short answer, it's very beneficial especially for folks who lift weights, run or play sports. All the abuse the body takes, foam roller does wonders. It's like getting a deep tissue massage in a convienient and inexpensive way. There's different densities- black is the hardest, white is the softest, and blue is in the middle. I lift weights and roll whenever I can, I think it makes a difference.
Research has shown no conclusive evidence about foam rollers yet and it's fairly new so the jury is still out on them. But they are all the rage in the fitness community. It took years and years for ASE and the medical community to recognize massage as legit so I'm sure it will take a while for them to put their stamp of approval for rollers. |
Anonymous
|
Very normal to be sore the first few times. If you do it on a regular basis you will be less sore.
I do it after every bike and run workout. Or anytime something just feels tight. I took up triathlon at age 40 almost 5 years ago. Have been using the foam roller consistently for the last 3 years. I race long distances and at times might train close to 20 hours a week. I have only had one injury. I swear by regular yoga and foam rolling for keeping my injuries at bay. Very inexpensive investment in keeping your body healthy |
Anonymous
|
Best thing ever!
Keep in mind that you probably would have been sore without the foam rolling, though 45 minutes of doing anything is a long time. 
I roll out my butt and thighs after nearly every workout now, and sometimes at night. As I get older, running and workouts have been making me sorer - the roller really helps. (my glutes and piriformis, in particular, get very sore, but sometimes I turn over and do my quads and IT bands too.) I can't afford massages anymore, so the roller is the next best thing. If you have calf soreness, google "the stick", which is better for calves than the roller. |
bfryer
Member Offline
Member Offline
| I used to do this during my baseball career. It was great for my hamstrings! |
Anonymous
| Love the foam roller for my upper legs. I know it helps shorten my recovery time. I can't get it to work for my glutes, though. |
Anonymous
| Foam rolling really cuts down on my recovery & soreness after cycling/lifting. You will feel like a truck ran over you the first few times, but if you're consistent, it will feel better & you'll be able to roll out your muscles in less time. I've got a rumble roller at home, which is great. Believe it or not, I'm now totally addicted to using PVC pipe to roll out my IT band. If you can handle the intensity, it really works & costs about $8 at a hardware store. |
Anonymous
| 21:47 - if it's not working for your glutes, try crossing your leg and then rolling. So if you're rolling the right glute, cross the right leg over the left with the right ankle on the left knee. It makes the muscle pop out more, though it also hurts more. |
Anonymous
| Foam roller has it's limitations though, it's been recommended not to use it for neck and lower back. (but I do, very slowly) It can't really get deep into the hip flexors, you'll need lacrosse ball or tennis ball, and it's hard to get to the pecs/chest (if others have a way let me know!) |
Anonymous
|
Another foam newbie here. Is it possible to use a roller on one's upper back/shoulders? That's where I am sore the most frequently.
Are there websites or something that show you what the heck to do? |
Anonymous
Yes, definitely roll upper back/shoulder/lats which is commonly tight and underneath the arm (armpit area). When rolling the upper back try folding each arm across body like you would hug yourself, and then reverse arm. That really hits the shoulder blade area. And roll slowly, if you get to a tight area keep it right at the spot for 30 secs or so if it's not too painful. Rule of thumb is not to foam roll over bone area, like directly on the knees, only on flesh/muscle area. Look up foamrolling on youtube and you'll see lot of videos on it. |