Foam Rolling
areallycoolstory
Posts: 1,680 Member
Hiya,
I was instructed by my trainer and chiropractor to foam roll at home. Are any of you savvy about foam rolling? I was foam rolling my calves earlier with one of those stick roller things. I noticed that when I roll while seated, my calves don't hurt too much. But if I roll while standing they hurt quite a lot. Does it matter what position I am in when I roll them. Will I still get the same benefit? I would obviously love to roll with less pain, but I will bite the bullet if the pain filled method is a better choice. Thanks.
I was instructed by my trainer and chiropractor to foam roll at home. Are any of you savvy about foam rolling? I was foam rolling my calves earlier with one of those stick roller things. I noticed that when I roll while seated, my calves don't hurt too much. But if I roll while standing they hurt quite a lot. Does it matter what position I am in when I roll them. Will I still get the same benefit? I would obviously love to roll with less pain, but I will bite the bullet if the pain filled method is a better choice. Thanks.
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Replies
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Don't put too much pressure on an area where there's still deep pain present/ tenderness-give that time to heal with some light stretching from time to time. Foam rolling does aid in recovery when you use it to lightly warm up an injury and the areas surrounding it. However, if it's a pain stemming from muscle soreness, then added pressure is usually harmless. It just doesn't feel so nice. Pressure to an area really depends on how big of a kink you have to work out. As long as you're in a comfortable position to target the area properly it shouldn't matter. Just don't spend too much time on each muscle or move too fast/slow. Work sections of muscle at a time before moving on to the surrounding ones. If you're finding a deeper soreness to treat when you're standing, I'd say go for treating it that way! Always good to experiment to find little hidden muscles to target.0
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I would love some info on this as well...0
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thelittlecharacter wrote: »Don't put too much pressure on an area where there's still deep pain present/ tenderness-give that time to heal with some light stretching from time to time. Foam rolling does aid in recovery when you use it to lightly warm up an injury and the areas surrounding it. However, if it's a pain stemming from muscle soreness, then added pressure is usually harmless. It just doesn't feel so nice. Pressure to an area really depends on how big of a kink you have to work out. As long as you're in a comfortable position to target the area properly it shouldn't matter. Just don't spend too much time on each muscle or move too fast/slow. Work sections of muscle at a time before moving on to the surrounding ones. If you're finding a deeper soreness to treat when you're standing, I'd say go for treating it that way! Always good to experiment to find little hidden muscles to target.
Great response. Thanks so much for taking the time:-)0 -
My PT had me foam rolling as a warm up. I was skeptical at first but now I love it. I've had no lifting injuries since doing this. I prefer to roll any lower body while lying down. I'm healing a bad shoulder and I find rolling it against a wall while standing works well because there's not as much pressure0
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My PT had me foam rolling as a warm up. I was skeptical at first but now I love it. I've had no lifting injuries since doing this. I prefer to roll any lower body while lying down. I'm healing a bad shoulder and I find rolling it against a wall while standing works well because there's not as much pressure
Thanks for responding. Yep. I think it works too. Painful though:-) At my gym folks use lacrosse balls for their back, same as you describe using the roller. I have been thinking about getting one. Thanks again for your response.0 -
I use foam rolling reduce injury on my Achilles and ITB. The attached infographic has been great on setting a routine -http://greatist.com/sites/default/files/styles/article_main/public/wp-content/uploads/2012/07/Foam-Rolling-Infographic.jpeg0
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I've recently started doing this - at first it HURT!
Now I just love it. I'd say, in a completely uninformed by science or medicine way - that just go so it hurts a little bit but not too much, much like massage, so that you're getting the maximum benefit without hurting yourself in any way. 0 -
I was told to foam roll by my PT, and I totally didn't, because it seemed like extra work and I'm lazy. I just started last week - using that infographic, actually! I don't know what effect it'll have on my particular issues, but it does seem to be helping with muscle recovery from workouts. It ordinarily takes me 2-3 days (sometimes 4 if I push it) to recover from any vaguely challenging lifting; with foam rolling, any pain is pretty much gone the next day. This is a difference I felt almost immediately (and it's great! and also very weird because I'm used to suffering).
I work out, stretch everything for 30-60 seconds, then foam roll on the floor, with the blue foam (just my calves, quads, hams, and glutes) - 60 seconds each.0 -
Foam Rolling is technically used to reduce muscle tightness and trigger points and increase range of motion to some extend. Foam Rollers are in no way a method for warm-up.areallycoolstory wrote: »Hiya,
I was instructed by my trainer and chiropractor to foam roll at home. Are any of you savvy about foam rolling? I was foam rolling my calves earlier with one of those stick roller things. I noticed that when I roll while seated, my calves don't hurt too much. But if I roll while standing they hurt quite a lot. Does it matter what position I am in when I roll them. Will I still get the same benefit? I would obviously love to roll with less pain, but I will bite the bullet if the pain filled method is a better choice. Thanks.
@areallycoolstory, to answer this question from my experience of using foam roller the reason it hurts in certain spots or in when you are in certain position is because those muscles are tight and those are your trigger points which you want to handle lightly. Eventually your goal should be over a period of time (days of regular foam rolling after exercise) that pain should go away.
Though be careful about IT (Ilotibial) band. You never, never want to foam roll on your IT Band. Never.
http://www.orthoped.org/wp-content/uploads/IT-Band-Injury.jpg
http://breakingmuscle.com/mobility-recovery/your-it-band-is-not-the-enemy-but-maybe-your-foam-roller-is
Hope this helps. Good Luck.0 -
rrowdiness wrote: »I use foam rolling reduce injury on my Achilles and ITB. The attached infographic has been great on setting a routine -http://greatist.com/sites/default/files/styles/article_main/public/wp-content/uploads/2012/07/Foam-Rolling-Infographic.jpeg
Thanks much. I will check out this link:-)0 -
CaterinaThrace wrote: »I've recently started doing this - at first it HURT! Now I just love it. I'd say, in a completely uninformed by science or medicine way - that just go so it hurts a little bit but not too much, much like massage, so that you're getting the maximum benefit without hurting yourself in any way.
Thanks very much for your response. It is encouraging that you have come to love it:-)0 -
I was told to foam roll by my PT, and I totally didn't, because it seemed like extra work and I'm lazy. I just started last week - using that infographic, actually! I don't know what effect it'll have on my particular issues, but it does seem to be helping with muscle recovery from workouts. It ordinarily takes me 2-3 days (sometimes 4 if I push it) to recover from any vaguely challenging lifting; with foam rolling, any pain is pretty much gone the next day. This is a difference I felt almost immediately (and it's great! and also very weird because I'm used to suffering).
I work out, stretch everything for 30-60 seconds, then foam roll on the floor, with the blue foam (just my calves, quads, hams, and glutes) - 60 seconds each.
This method seems like a good one. Thanks very much for your response:-)0 -
Foam Rolling is technically used to reduce muscle tightness and trigger points and increase range of motion to some extend. Foam Rollers are in no way a method for warm-up.areallycoolstory wrote: »Hiya,
I was instructed by my trainer and chiropractor to foam roll at home. Are any of you savvy about foam rolling? I was foam rolling my calves earlier with one of those stick roller things. I noticed that when I roll while seated, my calves don't hurt too much. But if I roll while standing they hurt quite a lot. Does it matter what position I am in when I roll them. Will I still get the same benefit? I would obviously love to roll with less pain, but I will bite the bullet if the pain filled method is a better choice. Thanks.
@areallycoolstory, to answer this question from my experience of using foam roller the reason it hurts in certain spots or in when you are in certain position is because those muscles are tight and those are your trigger points which you want to handle lightly. Eventually your goal should be over a period of time (days of regular foam rolling after exercise) that pain should go away.
Though be careful about IT (Ilotibial) band. You never, never want to foam roll on your IT Band. Never.
http://www.orthoped.org/wp-content/uploads/IT-Band-Injury.jpg
http://breakingmuscle.com/mobility-recovery/your-it-band-is-not-the-enemy-but-maybe-your-foam-roller-is
Hope this helps. Good Luck.
I will definitely check out this link. Thanks very much for the warning, and for your response:-)0 -
rrowdiness wrote: »I use foam rolling reduce injury on my Achilles and ITB. The attached infographic has been great on setting a routine -http://greatist.com/sites/default/files/styles/article_main/public/wp-content/uploads/2012/07/Foam-Rolling-Infographic.jpeg
This is an awesome link. Thanks for posting!
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Foam Rolling is technically used to reduce muscle tightness and trigger points and increase range of motion to some extend. Foam Rollers are in no way a method for warm-up.
Just wondering where you got that about not using it for warm-up? I've been advised the opposite (e.g. this article (http://www.outsideonline.com/fitness/bodywork/fitness-coach/Should-I-Foam-Roll-Before-or-After-a-Workout.html) and often use it as part of my warm up routine for problem areas
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Foam Rolling is technically used to reduce muscle tightness and trigger points and increase range of motion to some extend. Foam Rollers are in no way a method for warm-up.
Just wondering where you got that about not using it for warm-up? I've been advised the opposite (e.g. this article (http://www.outsideonline.com/fitness/bodywork/fitness-coach/Should-I-Foam-Roll-Before-or-After-a-Workout.html) and often use it as part of my warm up routine for problem areas
Thanks for the link. I took a look at it.
Article says "Foam Rolling prior to exercise to prevent injuries".... I'm referring to "warm-up" wherein one elevate their heart rate. You maybe using it prior to exercise to improve your range of motion and work on tight muscle groups but that is not equal to warm-up.
Article doesn't say it is used as a warm-up tool. The very last paragraph explicitly states -
"As for more scientific evidence to back a brand new trigger-point-releasing warm-up regimen, there’s not a lot.".0 -
Just wanted to throw a word of caution out there. I've recently been dealing with calf cramping issues (related to Overtrainng Syndrome) and was foam rolling like crazy to help loosen my calves. Finally went to a Sports Medicine Doctor and one of the first things he said was lay off the foam roller. You can actually do more harm than good with them. Here is a blog post that recaps what the doctor was talking about: http://reciprocalinnervations.com/blog/?p=594
I see a lot of people just roll on them for a minute or two. I highly doubt they are getting any possible real benefit out of that. And then there are those who do spend time really foam rolling it out, including myself before I knew better. As the article above stated, how much do you really know about your muscles and trigger points and how much pressure and for how long you should be applying it, etc.
Bye bye foam rolling. Hello stretching. And even a semi-regular massage visit!0 -
Just wanted to throw a word of caution out there. I've recently been dealing with calf cramping issues (related to Overtrainng Syndrome) and was foam rolling like crazy to help loosen my calves. Finally went to a Sports Medicine Doctor and one of the first things he said was lay off the foam roller. You can actually do more harm than good with them. Here is a blog post that recaps what the doctor was talking about: http://reciprocalinnervations.com/blog/?p=594
I see a lot of people just roll on them for a minute or two. I highly doubt they are getting any possible real benefit out of that. And then there are those who do spend time really foam rolling it out, including myself before I knew better. As the article above stated, how much do you really know about your muscles and trigger points and how much pressure and for how long you should be applying it, etc.
Bye bye foam rolling. Hello stretching. And even a semi-regular massage visit!
I am one of those folks you might see foam rolling for a minute or two - quads, hams, glutes - after the workout and before the stretch - it just feels good, and it seems to me that I have less DOMS since doing it.0 -
Just wanted to throw a word of caution out there. I've recently been dealing with calf cramping issues (related to Overtrainng Syndrome) and was foam rolling like crazy to help loosen my calves. Finally went to a Sports Medicine Doctor and one of the first things he said was lay off the foam roller. You can actually do more harm than good with them. Here is a blog post that recaps what the doctor was talking about: http://reciprocalinnervations.com/blog/?p=594
I see a lot of people just roll on them for a minute or two. I highly doubt they are getting any possible real benefit out of that. And then there are those who do spend time really foam rolling it out, including myself before I knew better. As the article above stated, how much do you really know about your muscles and trigger points and how much pressure and for how long you should be applying it, etc.
Bye bye foam rolling. Hello stretching. And even a semi-regular massage visit!
I am one of those folks you might see foam rolling for a minute or two - quads, hams, glutes - after the workout and before the stretch - it just feels good, and it seems to me that I have less DOMS since doing it.
yeah me too, significantly. *shrugs*0 -
rrowdiness wrote: »I use foam rolling reduce injury on my Achilles and ITB. The attached infographic has been great on setting a routine -http://greatist.com/sites/default/files/styles/article_main/public/wp-content/uploads/2012/07/Foam-Rolling-Infographic.jpeg
Love this thanks.0 -
if you are rolling with the rolling pin thing on your claves standing up... it probably hurt more because your calve muslces were contracted and under load. I don't think you will get quite the same benefit this way as if the muscle was relaxed when you rolled it. it would be a little more comfortable at least.
personally, I think you pain you feel from massaging a soar muscle is quite qualitatively different then what you would experience from pressing on an injury that is no where near healed.0 -
Roll at a pressure a good little bit before you can't stand it, it's a myofascial tissue release and can ease and get rid of knots as well. this will help loosen up and lengthen your muscles back out. I roll out after workouts. definitely find a site that has a guide with pictures, and don't just roll out what's bothering you, try other areas too.0
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Just wanted to throw a word of caution out there. I've recently been dealing with calf cramping issues (related to Overtrainng Syndrome) and was foam rolling like crazy to help loosen my calves. Finally went to a Sports Medicine Doctor and one of the first things he said was lay off the foam roller. You can actually do more harm than good with them. Here is a blog post that recaps what the doctor was talking about: http://reciprocalinnervations.com/blog/?p=594
I see a lot of people just roll on them for a minute or two. I highly doubt they are getting any possible real benefit out of that. And then there are those who do spend time really foam rolling it out, including myself before I knew better. As the article above stated, how much do you really know about your muscles and trigger points and how much pressure and for how long you should be applying it, etc.
Bye bye foam rolling. Hello stretching. And even a semi-regular massage visit!
Did you read the study the blog author referred to? The study was analyzing the benefit of foam rolling or planking pre-exercise as a means to improve athletic performance, it had nothing to do with injury and nor did it indicate it could cause injury. I don't believe we're discussing athletic performance here, just flexibility and recovery. There are many many studies on this topic, here are just three. I can't link you into my school's library but you might find them on PubMed or Google Scholar.
Foam Rolling for Delayed-Onset Muscle Soreness and
Recovery of Dynamic Performance Measures
Gregory E. P. Pearcey, MSc*; David J. Bradbury-Squires, MSc*; Jon-Erik
Kawamoto, MSc*; Eric J. Drinkwater, PhD*†; David G. Behm, PhD*; Duane C.
Button, PhD*Journal of Athletic Training 2015;50(1):5–13
doi: 10.4085/1062-6050-50.1.01
by the National Athletic
ROLLER-MASSAGER APPLICATION TO THE HAMSTRINGS INCREASES SIT-AND-REACH RANGE OF MOTION WITHIN FIVE TO TEN SECONDS WITHOUT PERFORMANCE IMPAIRMENTS.
Authors:
Sullivan, Kathleen M.1
J. Silvey, Dustin B.1
Button, Duane C.1
Behm, David G.1dbehm@mun.ca
Source:
International Journal of Sports Physical Therapy Jun2013, Vol. 8 Issue 3, p228 9p.
AN ACUTE BOUT OF SELF-MYOFASCIAL RELEASE INCREASES RANGE OF MOTION WITHOUT A SUBSEQUENT DECREASE IN MUSCLE ACTIVATION OR FORCE.
Authors:
MACDONALD, GRAHAM Z.
H. PENNEY, MICHAEL D.
MULLALEY, MICHELLE E.
CUCONATO, AMANDA L.
J. DRAKE, COREY D.
BEHM, DAVID G.
BUTTON, DUANE C.dbutton@mun.ca
Source:
Journal of Strength & Conditioning Research (Lippincott Williams & Wilkins) Mar2013, Vol. 27 Issue 3, p812 10p.
I have yet to see any research supporting that Sports Med Doctors statement. I would be curious where his information is coming from.0 -
Foam rolling (self-myofascial release) is a great add to your program. You want the muscle relaxed when you roll, so don’t do the calves while standing. What you want to do when rolling is roll with enough pressure that you find the spots that need a little release (that spot will hurt), just hold that pressure for about 30 seconds and you’ll feel the fascia soften (and the pain will subside). Each muscle will take about a minute or two.
I’ll roll out warm muscles (I do a warm up, then roll) before a workout and then, roll out the areas that took the brunt of the work during the workout. For example, when we’re doing an jumping work (jump rope, box jumps), my tibias anterior really tighten ups. So I’ll use a lacrosse ball, really smash it out before and after the workout. It really helps me perform better and reduces DOMS.0 -
All the research is about pre-exercise rolling; I've found benefits for recovery & DOMS prevention after working out, any thoughts on this?0
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All the research is about pre-exercise rolling; I've found benefits for recovery & DOMS prevention after working out, any thoughts on this?
I’ve found a good roll out can help my performance, especially where a given muscle (tibia anterior) tightening up would have been a limiting factor.
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AllanMisner wrote: »All the research is about pre-exercise rolling; I've found benefits for recovery & DOMS prevention after working out, any thoughts on this?
I’ve found a good roll out can help my performance, especially where a given muscle (tibia anterior) tightening up would have been a limiting factor.
Hunh, interesting! I wonder why that is...0 -
AllanMisner wrote: »All the research is about pre-exercise rolling; I've found benefits for recovery & DOMS prevention after working out, any thoughts on this?
I’ve found a good roll out can help my performance, especially where a given muscle (tibia anterior) tightening up would have been a limiting factor.
Hunh, interesting! I wonder why that is...
When I jump rope (and sometimes with box jumps), the muscle just seems to knot up. It isn’t a cramp, but definitely contracted as long as there is weight on my leg (standing, jumping). Smashing it out before helps me get through the workout. Depending on how hard I hit it, I’ll also smash it out after.
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AllanMisner wrote: »All the research is about pre-exercise rolling; I've found benefits for recovery & DOMS prevention after working out, any thoughts on this?
I’ve found a good roll out can help my performance, especially where a given muscle (tibia anterior) tightening up would have been a limiting factor.
Hunh, interesting! I wonder why that is...
Altered Reciprocal Inhibition. If your muscles don't function correctly then you will not move correctly and if you are unable to move correctly you will not perform correctly in an exercise or sport.0 -
Sam_I_Am77 wrote: »AllanMisner wrote: »All the research is about pre-exercise rolling; I've found benefits for recovery & DOMS prevention after working out, any thoughts on this?
I’ve found a good roll out can help my performance, especially where a given muscle (tibia anterior) tightening up would have been a limiting factor.
Hunh, interesting! I wonder why that is...
Altered Reciprocal Inhibition. If your muscles don't function correctly then you will not move correctly and if you are unable to move correctly you will not perform correctly in an exercise or sport.
Thank you!0
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