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Thread: Foam Roller?

  1. #1
    Registered User Singe03's Avatar
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    Foam Roller?

    I've read a lot of good and neutral (nothing bad) about using a foam roller for muscle issues so I'm here looking for the real scoop. The problem I'm experiencing is (most likely per the doc) pes anserine bursitis due to overly tight hamstrings, brought on by running and sprinting I have to do to meet a training requirement (in addition to Madcow 5x5, so my legs never really get a break). Doc said time off, followed by take it easier for a bit, gave me some stretches and recommended OTC NSAIDs.

    Two weeks off helped a ton, completely resolving the issue and reintroducing lifting (reduced weight, scaling up again) and moderate running (one mile pre-workout) went fine. As soon as I starting pushing the distance to and over 1.5 miles my hamstrings once again feel insanely tight, I have a mild sensation of tightness behind the knee and the area on the inside of the knee, about 2 inches below the joint (right at the attachment, over the bursae) is tender again (exactly what the doc diagnosed). NSAIDs and stretching before and after the run + briefly between sets are helping and they feel great for a couple hours after a squat session, but it seems as the day wears on everything tightens back up and the pain returns, much milder than before but still there.

    Wondering if foam rolling is valid, would help with this, or just another gizmo technique that mainly loosens up the wallet. Any opinions or experience?
    Now cutting: Got a little more squishy than I wanted, heading down to 160lbs and seeing how things look.

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  2. #2
    Improving Myself Each Day FortiesFit's Avatar
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    I have a foam roller and use it all the time. My chiropractor recommended it. Works wonders!
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  3. #3
    Registered User igsm1969's Avatar
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    Foam rollers are great before and after working out. I suggest googling "self myofascial release" or "SMFR" to know how to roll properly, and when you do roll, concentrate on those "hot spots", that is, those spots that feel sore and tight. It is brutal at first, but well worth it. The tight feeling comes from the tightning of the fascia (tissue that covers the muscle) and rolling, also known as "poor man's massage" lengthens it. One evening before student training, my back and legs were sore and tight from a previous workout. I gave myself lots of time to focus on the hot spots and got up feeling new. I hope this helps!

    Originally Posted by Singe03 View Post
    I've read a lot of good and neutral (nothing bad) about using a foam roller for muscle issues so I'm here looking for the real scoop. The problem I'm experiencing is (most likely per the doc) pes anserine bursitis due to overly tight hamstrings, brought on by running and sprinting I have to do to meet a training requirement (in addition to Madcow 5x5, so my legs never really get a break). Doc said time off, followed by take it easier for a bit, gave me some stretches and recommended OTC NSAIDs.

    Two weeks off helped a ton, completely resolving the issue and reintroducing lifting (reduced weight, scaling up again) and moderate running (one mile pre-workout) went fine. As soon as I starting pushing the distance to and over 1.5 miles my hamstrings once again feel insanely tight, I have a mild sensation of tightness behind the knee and the area on the inside of the knee, about 2 inches below the joint (right at the attachment, over the bursae) is tender again (exactly what the doc diagnosed). NSAIDs and stretching before and after the run + briefly between sets are helping and they feel great for a couple hours after a squat session, but it seems as the day wears on everything tightens back up and the pain returns, much milder than before but still there.

    Wondering if foam rolling is valid, would help with this, or just another gizmo technique that mainly loosens up the wallet. Any opinions or experience?
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  4. #4
    Registered User waldopepper's Avatar
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    I have a foam roller and in all honesty I've never noticed a difference when I use it. I use it because so many therapists say it's good - but I just don't feel a difference. I run too and I occasionally get tight in different places and the only thing I've found that definitely makes a difference is taking a break and switching shoes.
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    Originally Posted by igsm1969 View Post
    Foam rollers are great before and after working out. I suggest googling "self myofascial release" or "SMFR" to know how to roll properly, and when you do roll, concentrate on those "hot spots", that is, those spots that feel sore and tight. It is brutal at first, but well worth it. The tight feeling comes from the tightning of the fascia (tissue that covers the muscle) and rolling, also known as "poor man's massage" lengthens it. One evening before student training, my back and legs were sore and tight from a previous workout. I gave myself lots of time to focus on the hot spots and got up feeling new. I hope this helps!
    Don't some lifters stretch their myofascia post-workout?
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  6. #6
    Registered User igsm1969's Avatar
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    You mean with the foam roller? Yes....it is recommended to roll both before and after a workout if time permits. It is one thing to stretch, but foam rollers get into the fascia deep.

    Originally Posted by Looton View Post
    Don't some lifters stretch their myofascia post-workout?
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    Registered User BLaaR's Avatar
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    Originally Posted by igsm1969 View Post
    You mean with the foam roller? Yes....it is recommended to roll both before and after a workout if time permits. It is one thing to stretch, but foam rollers get into the fascia deep.
    ^^^^^^^^^^^^^^^^^^^ This

    I don't have much time so I do some rolling in my off days. Guess it is better than nothing.

    Don't forget the almighty tennis ball. Works wonders.

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    If you check Youtube you will find some videos on how to build the massage stick for cheap using various PVC pipes.
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  8. #8
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    I have problems with areas of my spine that my vertebrae do not move well. They are very tight. I am not sure what came first, the chronic back strains or the Thoracic spinal tightness and I am not sure which caused which. I do know that, my back has felt much looser since using mine. I use it at the end of every days. When I first start using it, it was uncomfortable and there was no popping and very little movement. Now, when I use it, it feels like my spine is flexing over it slightly, it's comfortable, and I get several pops, like a mini adjustment.
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    Registered User nlsecor's Avatar
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    I use one but wil try post workout based on the above comments. Mostly I use it to release the tightness in my hip flexors before basketball. Really feels nice to roll them. I use it on other areas as well, but my hip flexors are the main reason I use it.
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