My foam roller and I have a love/hate relationship

fat2strongbeth

I know I should be using it on a regular basis, but once I get started, it just hurts too much sometimes. What are some suggestions for the best way to use it? Links to videos would be very helpful!

jenny3008

I just got one too and was about to post asking the same thing.

GiddyupTim

I think it gets better. In the meantime, just don't press so hard. Let yourself work into going hard with the roller. It will take a little time, but not much.

sheldonklein

My trainer insists that if is not excruciating, you're not doing it right.

Aussie_in_PA

It really gets better and then you will push harder or start using harder materials like plastic piping etc

Chieflrg

I make sex sounds when I use mine...

Here is a really good use for flexibility for especially for athletes as well as older people.

https://www.youtube.com/watch?v=FSSDLDhbacc

notsuchaskinnybitch

Mine doesn't hurt enough! I need to start using it more- I will do tonight. Any videos would be good for me too. Will follow this!

Sam_I_Am77

When it comes to foam rolling or self-myofacial release, if it hurts then it means you need to be doing it. Roll around a little until you find the tight spot / trigger point and then hold it on that spot for a minimum of 30-seconds; you can do 1-3 sets if you need. This is something you should do daily even on days when you're not exercising.

lyttlewon

sheldonklein wrote: »

My trainer insists that if is not excruciating, you're not doing it right.

OMG that's true with the tiger tail. I hate that thing when using it, but love the results.

dbmata

you should cheat on your foam roller with a lacrosse ball.

Sam_I_Am77

Over time it should become less painful, if not then you're not doing something right or not doing it enough.

If a foam roller hurts then a lax ball will send you into shock, lol.

fat2strongbeth

Sam_I_Am77 wrote: »

Over time it should become less painful, if not then you're not doing something right or not doing it enough.

I am just going to force myself to use it everyday until it stops being too painful.

dbmata

Sam_I_Am77 wrote: »

Over time it should become less painful, if not then you're not doing something right or not doing it enough.

If a foam roller hurts then a lax ball will send you into shock, lol.

lax balls are what all the cool kids are doing. lol.

They suuuuck.

esjones12

I've been foam rolling after every gym session lately. I have found my problem spots and just keep on rolling away. Definitely helps reduce soreness, but it can hurt like a mo-fo. The IT bands and my left calf are awful. Just awful.

I love/hate my foam roller too.

Sam_I_Am77

esjones12 wrote: »

I've been foam rolling after every gym session lately. I have found my problem spots and just keep on rolling away. Definitely helps reduce soreness, but it can hurt like a mo-fo. The IT bands and my left calf are awful. Just awful.

I love/hate my foam roller too.

Try rolling prior to exercise, you will likely feel improved mobility.

dbmata

I flossed my hips during my deadlift session on sunday... mobility improvement was impressive.

JoRocka

dbmata wrote: »

Sam_I_Am77 wrote: »

Over time it should become less painful, if not then you're not doing something right or not doing it enough.

If a foam roller hurts then a lax ball will send you into shock, lol.

lax balls are what all the cool kids are doing. lol.

They suuuuck.

cosign.

I have one in my little bag of essentials- I never go ANYWHERE without it. Ever.


Secondly- ease up- yes it should hurt- but if it's so miserable you're only doing it once a month- you'll never get the body work you need in regularly- you have to be work into it so you don't beat yourself up so bad. The more you do it- the easier it gets - and the better the results. So find modifications- I support myself a LOT with my leg/upper body when I'm rolling my IT band- they are SO tight.

I also find it's easier for me to roll warm then just flat out cold. it hurts a lot more if I just jump on the roller than the difference after a workout- I can usually do a whole quick once over after a work out- I think part of that is I don't over roll there- I'm done- I'm ready to be done- so I roll then I leave.

If I do it at home- I'm cold- it hurts more and I take more time- then I'm really beat up and miserable.

yoovie

i used to feel that it was a love/hate relationship.

but now we are more life & death.

I don't know if we'd survive without each other anymore. it's all love and survival together.

kimothy38

I bought a cheap roller. Bad idea. More like concrete than foam. I was bruised for days afterwards. That's normal right? Probably not. I persevered though and though it still makes me swear its definitely helping with IT band and calves.

beerfoamy

I fell out with mine! (well, technically it is the OH's)
She showed me how to use it. I promptly fell off it and twisted my hip - yep, fell off it whilst lying on the floor

so no real advice, but may give someone a laugh

ms_smartypants

I love mine ....mine came with a dvd so I have no links sorry

sarahkw04

I LOVE my foam roller and lax ball for myofascial release - I agree with the sentiment of if its not hurting, you're not doing it right and/or you need to be doing it. Last week I had some lower back pain due to tight abductors/adductors. When I found "the" spot with my foam roller, I thought I might cry. BUT - instant relief when it finally released.

Check out Airrosti's blog and google "Foam Rolling" - they have fantastic tips and videos!

fitbethlin

I use heat before I roll if I'm trying to fix an injury. So only roll after a hot shower or I use a heating pad for 5-10 minutes first.

My process for injuries or really right spots:
(1) heat
(2) roll lightly along the grain of all the surrounding muscles
(3) go back over them with a little more pressure, stopping and leaning in to problem spots, but not trying to kill myself
(4) use the lacrosse ball for cross hatching - small subtle movements against the grain in problem areas
(5) if I must, I might lay into a trigger point on the ball. That usually leaves me feeling bruised the next day, so it's rare

amyinthetardis1231

For IT band, I hold a lot of my weight on my upper body so I can control the pressure. IT band always hurts bc it's always in use and impossible to stretch directly.

mburgess458

My foam roller is looking pretty rough these days... it's all squished in the middle, sort of an hour-glass thing. I assume it's still doing its job?

JoRocka

mburgess458 wrote: »

My foam roller is looking pretty rough these days... it's all squished in the middle, sort of an hour-glass thing. I assume it's still doing its job?

probably not as good as it could be honestly. I got a hollow PVC one so it wouldn't crush. I would replace mine eventually or use that for really tender areas and get a new one more up to the task for beating up the areas that need the attention. Not ever area needs the same level of abuse.

canadianlbs

fat2strongbeth wrote: »

Sam_I_Am77 wrote: »

Over time it should become less painful, if not then you're not doing something right or not doing it enough.

I am just going to force myself to use it everyday until it stops being too painful.

trigger points really are a thing. a little googling on them might show you how to get more results for your pain.

but outside of tp work, i'm not as much a believer in 'if it don't hurt it don't count' anymore. just bruising your muscles feels good at the time but for me i think it's been counter-productive a couple of times. i collect massage tools like it's some kind of hobby, and lately my favourite thing is actually a squishy plastic ball about 5 inches across that i got from the 'toys for kids under 3' section of the loonie store.

brutality has a place, but the squishy ball is easier to control position with. and it just does a nice broad-based 'compression stroke' thing. lately i've been doing a whole lot of massage sessions [because local school] and it's given me a whole new respect for that kind of approach.