Foam Rolling?

[otterakl]

Any of you nut miscers use a foam roller? Opinion, reviews etc. would be appreciated. Have really had a lot of soreness/tightness in my quads/hams lately and static stretching has not helped at all. Thanks.

[ven33]

Life is better with a foam roller.

[spicyprice]

My physio has me doing it.......


I have issues with my right knee where the ham inserts into the tibia. When I roll the lateral thigh it hurts enough to make me cuss and nearly want to cry (and I dont cry.)

I know its good for me but I hate it.

[ErickStevens]

Stretch and foam roll errday.

[PerpetualMotion]

Go here to find out which to buy: http://www.mikereinold.com/2010/05/best-foam-rollers-and-self-massage.html

Foam rolling is amazing in my opinion. It really helps you work out those knots which stretching can't do. It's painful but afterwards you feel awesome. Quads are almost always tender for a lot of people and foam rolling them for me is painful. I'd definitely invest especially since they're cheap and can make you feel a lot better.

[MASSter]

I use one for lower back/hip flexor area and it definitely helps.

[fad3d]

I use one for lower back/hip flexor area and it definitely helps.

Yup, its made a big difference in my hips and lower back. Helps a bit with upper back as well but the hip area really has benefited. I recommend a few mins after your workout lovin on a roller

[SoulZeppelin]

I use this thing that's like a spiky rubber tennis ball for my shoulders & hip flexors. Foam roller might be better, but this has really helped.

[ErickStevens]

I use this thing that's like a spiky rubber tennis ball for my shoulders & hip flexors. Foam roller might be better, but this has really helped.

I have one of these too. It's death for my glutes.

[otterakl]

Well that settles it. Off to Dick's Sporting Goods at lunch to pick one up! Appreciate the advice brahs.

[perumina]

when my quad was sore/strained I used rolling pin

[jakek77]

I have to IT band stretch or face runner's knee. Fun for back popping too. Also use a racquetball for shoulders.

[Dujin77]

I use a foam roller on areas that have increased or persistent soreness. Definitely stretch everyday, whether you've worked that body part on not. I don't mean to stretch cold though, warm your body up first with light calisthenics and some dynamic stretches, then move into static stretches. Finish off by foam rolling in your trouble areas.

You can skip the calisthenics if you just worked out, which you should be stretching right after lifting to begin with. Just saying on rest days and such.

[otterakl]

I use a foam roller on areas that have increased or persistent soreness. Definitely stretch everyday, whether you've worked that body part on not. I don't mean to stretch cold though, warm your body up first with light calisthenics and some dynamic stretches, then move into static stretches. Finish off by foam rolling in your trouble areas.

You can skip the calisthenics if you just worked out, which you should be stretching right after lifting to begin with. Just saying on rest days and such.

See this is where I hear conflicting advice. Some saying stretch before you lift, after you lift, not around lifting at all. Just trying to do the best thing for my body without wasting a bunch of time.

[desslok]

I highly recommend a Rumble Roller, if you have the means.


http://www.rumbleroller.com/

[ErickStevens]

I highly recommend a Rumble Roller, if you have the means.


http://www.rumbleroller.com/

I have one of these. It hurts so good!

[PhiSig2298]

See this is where I hear conflicting advice. Some saying stretch before you lift, after you lift, not around lifting at all. Just trying to do the best thing for my body without wasting a bunch of time.


I've always heard to never "stretch" before lifting but warm up with light weight & work your way up to workout sets & stretch after.. Could be broscience.


Anyway, Target has a $20 foam roller. That's where I got mine & use it every evening. It's one of those "hurts so good" feelings.

[MarkVI]

I have to do it daily or my glutes get so bound up they cause leg and back problems

[PhiSig2298]

I have to do it daily or my glutes get so bound up they cause leg and back problems


My favorite is laying on it long ways & rolling side to side on my back. Perfect way to end the day after deadlifts

[otterakl]

I am legitimately excited to try this thing out tonight after work. Hopefully I don't injure myself.

[BunkMoreland]

myofascial release, it's legit. helped me out with some shoulder problems before.

[PerpetualMotion]

See this is where I hear conflicting advice. Some saying stretch before you lift, after you lift, not around lifting at all. Just trying to do the best thing for my body without wasting a bunch of time.

Some of the studies that showed static stretching causes strength loss is from multiple sets of stretches. If it's one set under 10 seconds (this is a recommendation I've read) then you'll be fine. Ideally, you'd foam roll first then do a dynamic stretch circuit. Foam rolling last isn't ideal. A great example I saw is an elastic tied into a knot and then stretching it. That is merely an analogy but you get the point of why you should foam roll first. Also a dynamic stretch circuit is quick, stretches muscles dynamically, and functions as a warm up so you don't need to go on he treadmill or whatever.

[Tomohawk92]

i got a 6" dia x 3' length roll
**** hurts on the quads and glutes and middle back, maybeimdoinitwrong.jpg

[PhiSig2298]

i got a 6" dia x 3' length roll
**** hurts on the quads and glutes and middle back, maybeimdoinitwrong.jpg


Hurts as in "man this is painful & not sure it's helping"

or "man this is painful but I know I'll feel better after doing it"

[feelsg00dmayne]

feelsgoodman.

hurt like a bitch when i first used it on my IT band. lol. but i also like using it for my lower back as well.

[deadpool9]

See this is where I hear conflicting advice. Some saying stretch before you lift, after you lift, not around lifting at all. Just trying to do the best thing for my body without wasting a bunch of time.

I know personally if I stretch before I lift, I cannot lift as much. Instead, I typically start each exercise with a light weight, get my form right, and do about 10 reps. Then I go to my working weight, or an intermediate weight for really heavy lifts (Deadlifts, squats, leg press) and then my working weight.

[trance__dreamer]

I have to do it daily or my glutes get so bound up

go on...

[ko300zx]

I highly recommend a Rumble Roller, if you have the means.


http://www.rumbleroller.com/


I have one of these. It hurts so good!

Sorry for the bump...do you guys recommend the regular or firm density for these?

[phozosado]

Sorry for the bump...do you guys recommend the regular or firm density for these?

Firm. As close to a cement column as you can get.

[Andrew_S]

You can use PVC or any other sort of pipe if you need something really firm.

[ErickStevens]

Self myofascial release is just like exercise in that there is a logical progression.

Foam roller > Rumble roller > PVC Pipe

Tennis ball > Racquet Ball > Golf Ball

The worse the adhesion and the higher your pain tolerance then the stiffer the implement you can use.

[Christiffer]

For stretching, I'd advise light cardio warmup and a little dynamic stretching before working out. Then follow your workout up with some static stretching.

I've only tried the foam roller once on my back. Works pretty good. How the hell do you do your quads/hams and shoulders??

[foodpr0n]

I've only tried the foam roller once on my back. Works pretty good. How the hell do you do your quads/hams and shoulders??
How do you google?

[NegatronPrime]

How do you google?

"how the hell do you foam roller your quads/hams and shoulders"

search returns:

first link - Testosterone Nation

trolololo

[ErickStevens]

Foam rolling hip flexors = MOTHER FUUUUUUCKKKKEERRRRRR

PVC Pipe on the IT band = Hostel 3

Golf ball on glutes = Raped by a Rhino

[Christiffer]

How do you google?

Idk, maybe you can help with that too!?

[jxm26]

I use a PVC pipe and a medicine ball if it's in a place I have trouble rolling...hurts at the time but feels great later

[PhiSig2298]

For stretching, I'd advise light cardio warmup and a little dynamic stretching before working out. Then follow your workout up with some static stretching.

I've only tried the foam roller once on my back. Works pretty good. How the hell do you do your quads/hams and shoulders??

http://optimumsportsperformance.com/blog/wp-content/uploads/2009/03/hamstringroll1-300x225.jpg

http://www.physioadvisor.com.au/assets/256/images/18808256(300x300).jpg

http://www.menshealth.com/sites/default/files/imagecache/workout_center_exercise_gallery/foam-roll-shoulder-a-male.jpg

[Christiffer]

http://optimumsportsperformance.com/blog/wp-content/uploads/2009/03/hamstringroll1-300x225.jpg

http://www.physioadvisor.com.au/assets/256/images/18808256(300x300).jpg

http://www.menshealth.com/sites/default/files/imagecache/workout_center_exercise_gallery/foam-roll-shoulder-a-male.jpg

Thanks man. That's kinda what I figured, until I imagined performing(pic #2) in front of a bunch of stretching cardio bunnies. :D

[waqas11]

We have got foam rollers at the gym, can someone please provide me with a step to step guide how to use it for my lower back and my legs mainly thighs and hips.

Thanks

[beef0270]

I can't perform heavy squats pain-free without foam rolling first.

[psychodiver9]

Just ordered one. Was excited but after reading ericks reviews not so sure

[sawoobley]

I received my foam roller and rumble roller a few days ago. I'm pretty stoked about both of them. They have been a quick way to increase my flexibility when I'm tight. I jumped on the Rumble Roller the first day I got it and I have to say it wasn't too bad. It feels pretty good on the upper and middle back. It is pretty rough on the IT band, hamstrings and lower back but the pain is tolerable, barely, but I like it. The regular foam roller is good too and is a good primer for the rumble roller. Overall, I'm glad I made the purchase and look forward to many sessions working the hamstrings and IT band.

PB Elite Molded Foam Roller 3' Long, 6" Round (Most Popular Size)
http://www.amazon.com/gp/product/B000HLLREA/ref=oh_o01_s00_i00_details

Rumble Roller Round 31" x 6" - OPTP
http://www.amazon.com/gp/product/B000FDB7CW/ref=oh_o01_s01_i00_details

[mannydawg]

Phaggots spending money on your foam rollers. I bet you phaggots use a pad for squats and gloves for lifting. I present you a PVC pipe.


http://tayloranderson.net/rocket_launcher/materials/two_inch_pvc_pipe.jpg

[PhiSig2298]

Phaggots spending money on your foam rollers. I bet you phaggots use a pad for squats and gloves for lifting. I present you a PVC pipe.


http://tayloranderson.net/rocket_launcher/materials/two_inch_pvc_pipe.jpg


lol & how did you get that? Cut out a section of your plumbing?

[mannydawg]

lol & how did you get that? Cut out a section of your plumbing?

I had one lying around the house from when we built it.

[PhiSig2298]

I had one lying around the house from when we built it.

Damn! I was wanting you to say "I bought it at lowe's". You still bought it somehow & that means spending money

[PerpetualMotion]

Phaggots spending money on your foam rollers. I bet you phaggots use a pad for squats and gloves for lifting. I present you a PVC pipe.

Starting out on straight PVC FOR SOME (not everyone) is a bad idea. More pain =/= good. Common advice is to progress to a more sturdier, firmer roller as time goes on. That's why some physiotherapists or chiropractors have their clients start on the white then progress to black and then, eventually, progress to something like the rumble roller or grid.

[sawoobley]

Damn! I was wanting you to say "I bought it at lowe's". You still bought it somehow & that means spending money

I did look for PVC at home depot but they didn't have any that were 6 inches in diameter which is what I was looking for.

[mannydawg]

Starting out on straight PVC FOR SOME (not everyone) is a bad idea. More pain =/= good. Common advice is to progress to a more sturdier, firmer roller as time goes on. That's why some physiotherapists or chiropractors have their clients start on the white then progress to black and then, eventually, progress to something like the rumble roller or grid.

Honestly I really don't feel much pain, by much I mean unbearable. I do get nice and deep and have even tried a baseball for my glutes and again its not unbearable. I guess I am one of the (not everyone) people.

[PerpetualMotion]

Honestly I really don't feel much pain, by much I mean unbearable. I do get nice and deep and have even tried a baseball for my glutes and again its not unbearable. I guess I am one of the (not everyone) people.

I'm mad jelly. -.- Just probably means you aren't as ****ed up as some of us tight mofos. My TFL and rectus femoris are super sensitive.

[mannydawg]

I'm mad jelly. -.- Just probably means you aren't as ****ed up as some of us tight mofos. My TFL and rectus femoris are super sensitive.

I feel you on the quads. That where I feel the most when foam rolling, especially the vastus lateralis. . Hamstrings are actually hard for me to "hit".

[PhiSig2298]

Honestly I really don't feel much pain, by much I mean unbearable. I do get nice and deep and have even tried a baseball for my glutes and again its not unbearable. I guess I am one of the (not everyone) people.



I'm the same.. I feel pain but it's a "hurts so good" kind of pain

[BunkMoreland]

without foam rollers, or rods with tennis balls attached. my shoulder would still be in shambles.

[dustinh6719]

I've never foam rolled and I never stretch. Bad habit and that's probably why I can't touch my toes.

[BunkMoreland]

I've never foam rolled and I never stretch. Bad habit and that's probably why I can't touch my toes.


http://i.imgur.com/Q9vfF.gif

[JasonDB]

Always been a fan of extreme stretching, weighted stretching post workout etc... but have never foam rolled. However given the good things I have read on the subject I'll be purchasing a foam roller in the near future for myself and the wifey. It seems like a minimal investment for something that shows a strong potential for increased recovery times, and possible injury prevention in the long run.

[jammyo40]

After a couple of sessions on the "no" machine, foam rolling, and even more stretching, the searing pain I've been feeling in my left hip adductor has mostly gone away during squatting.

[joelash302]

I broke the handle off the push broom I use for the patio, so that became my new roller. You would think I didn't have a job with the creativity I show getting knots out.

[drewzon87]

"how the hell do you foam roller your quads/hams and shoulders"

search returns:

first link - Testosterone Nation

trolololo

buy the Bio-Test ANACONDA(tm) foam roller and foam roll 1000x better in just 30 days

[midcoastking33]

I use a gigantic pipe fitter and pvc, u mad brahs

[mavlax20]

I've been having trouble with my right sciatic nerve/hamstring. Occasionaly it will flare up, but I have been using a foam roller before and after my workouts, and I can say that it has helped. Especially when I finished some treadmill running for the first time in a while (now working on increasing cardio instead of just sticking to using a bike). The rumble roller seems pretty interesting, and maybe I'll end up purchasing one of them sometime.

[desslok]

I did look for PVC at home depot but they didn't have any that were 6 inches in diameter which is what I was looking for.

They do have some, but only like a 2 foot length, in the section with the drainage parts. I just bought some to make a balance board.

[snrygo]

my foam roller arrived at my house today... stupid mailman came 10 minutes before i got home -_-

i have to go for a 20 minute drive to get it now

so pumped about feeling the pain tomorrow (not sure if this is a good thing to feel)