Foam Rolling Convert
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nossmf
Posts: 8,978 Member
I've been lifting now for over 7 years. In that time I observed the phenomenon of foam rolling take root and grow in popularity, yet I never once felt the need to actually try it. That is until I did something to my right hamstring last week where it meets the hip, causing severe flexibility and strength loss along with moderate pain, especially when standing up after sitting for a while. I skipped all cardio and leg day this week (still did upper body work), but was beginning to consider going to a doctor.
Today I escorted my wife to her appointment with a personal trainer. While my wife got ready in the locker room at the gym, the PT took one look at me limping and insisted I try out a foam roller on my hamstring/hip. For the sake of my wife I consented, not wanting to get on the bad side of the PT, especially before my wife's workout, lol.
Oh
My
Gosh
The foam roller was nothing short of miraculous! After only five minutes on the roller I stood up, and just like that the pain was almost completely gone, my range of motion had returned, I could walk without a limp for the first time in days, it was simply unbelievable. Even twelve hours later I am only beginning to get the tightness/pain back, and it is only a fraction of what it was before.
I went out to the store today to buy my own at-home roller for $15. I plan on using it every day from now on, on my hamstrings and back.
I became a believer just that fast. Try it, you will too.
Today I escorted my wife to her appointment with a personal trainer. While my wife got ready in the locker room at the gym, the PT took one look at me limping and insisted I try out a foam roller on my hamstring/hip. For the sake of my wife I consented, not wanting to get on the bad side of the PT, especially before my wife's workout, lol.
Oh
My
Gosh
The foam roller was nothing short of miraculous! After only five minutes on the roller I stood up, and just like that the pain was almost completely gone, my range of motion had returned, I could walk without a limp for the first time in days, it was simply unbelievable. Even twelve hours later I am only beginning to get the tightness/pain back, and it is only a fraction of what it was before.
I went out to the store today to buy my own at-home roller for $15. I plan on using it every day from now on, on my hamstrings and back.
I became a believer just that fast. Try it, you will too.
8
Replies
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just wait until you discover lacrosse balls and walls.
like a rhino scratching itself on a tree, was how i felt when i broke down and tried that.4 -
FTW!0
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canadianlbs wrote: »just wait until you discover lacrosse balls and walls.
like a rhino scratching itself on a tree, was how i felt when i broke down and tried that.
Oh yes! I use a tennis ball on my shoulder frequently and it just hits the spot magically.
Yesterday I had to do 10 hours of driving and on the way home I was feeling it terribly in my torso and shoulders so looked around the car for help.
1 empty 500ml Coke bottle later and I was much better!
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Rumble rollers, lacrosse balls and the stick are regular parts of self care.0
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Try rolling on your sides, the hips and IT bands on outer thighs to just above knee ... Oh. My. Gosh. I do that before deads (as well as my calves and hamstrings) and it really helps.2
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All right. I may have to finally give in...0
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Foam rolling is aaaaaaaah-mazing. My favorite spot--the sides/back of the hips.
I was going to try my kid's lacrosse ball on my back but the rubber was so stinky I didn't even want to touch it.0 -
I love the foam roller. LOVE It. The lacrosse ball is great too - I use that on my lats and hip flexors a fair amount.0
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Foam rolling is great but you should also have a look at "The Stick". The same way that foam rollers come in different densities there are a variety of models of "The Stick" with varying degrees of stiffness.....for those time that rolling doesn't quite do it you can use the stick (or have your partner get those hard to reach spots)
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I'm so passionate about foam rolling i created a whole e-book about it. LOL
Some of my favorite tools include: A ribbed foam roller, a theracane, a massage ball/lacrosse ball, and a massage stick.
The ribbed foam roller really gets in my hamstrings and calves. A theracane is great for apply very deep pressure to the areas of the upper back/neck/hamstrings. Massage balls are AWESOME for the back, your chest, and most importantly... your glutes! The massage stick is awesome for the front of the shins (shin splints, anyone?).
After firstly injuring my shoulder and then having tenosynovitis in my hands... foam rolling has kept me injury free for two years now!
oh yeah, ps, massage balls are awesome for your hands and feet too.0 -
canadianlbs wrote: »just wait until you discover lacrosse balls and walls.
like a rhino scratching itself on a tree, was how i felt when i broke down and tried that.
I keep a tennis ball in my car for a spot that knots up when I'm on the computer all day at work. I probably look like I'm high as a kite to the other drivers on the road as I sway back and forth in the driver's seat.
Need to get a lacrosse ball for home. Tennis ball works, but every time I drop it the dog grabs it and takes off.1 -
rainbowbow wrote: »I'm so passionate about foam rolling i created a whole e-book about it. LOL
Some of my favorite tools include: A ribbed foam roller, a theracane, a massage ball/lacrosse ball, and a massage stick.
The ribbed foam roller really gets in my hamstrings and calves. A theracane is great for apply very deep pressure to the areas of the upper back/neck/hamstrings. Massage balls are AWESOME for the back, your chest, and most importantly... your glutes! The massage stick is awesome for the front of the shins (shin splints, anyone?).
After firstly injuring my shoulder and then having tenosynovitis in my hands... foam rolling has kept me injury free for two years now!
oh yeah, ps, massage balls are awesome for your hands and feet too.
Link?1 -
canadianlbs wrote: »just wait until you discover lacrosse balls and walls.
like a rhino scratching itself on a tree, was how i felt when i broke down and tried that.
I keep a tennis ball in my car for a spot that knots up when I'm on the computer all day at work. I probably look like I'm high as a kite to the other drivers on the road as I sway back and forth in the driver's seat.
Need to get a lacrosse ball for home. Tennis ball works, but every time I drop it the dog grabs it and takes off.
If you want to get serious about it... you need this lil torture device.
It's the perfect size to get in between shoulder blades, whereas lacrosse balls and tennis balls are slightly too wide. Plus, it's spiky and reaaaaaallly firm.1 -
I've tried foam-rolling my quads, but it hurts like hell - not in a good way - on the outsides. Any tips?0
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I was on the fence about foam rolling for a while. Even tried it a couple of times without much effect, but then I stumbled upon a video by Quinn Henoch where he explains some of the science behind it. And I quickly realized it didn't have an effect on me because I didn't need it.
The good stuff:
https://www.youtube.com/watch?v=Vthkcq_1D1M 2 -
I've tried foam-rolling my quads, but it hurts like hell - not in a good way - on the outsides. Any tips?
I would say it sounds like it's working.
Foam rolling works using autogenic inhibition of "trigger points" or "adhesions". Just like static stretching does.
"Skeletal muscle tissue contains both muscle spindles and Golgi tendon
organs (GTO).
Muscle spindles are sensory receptors running parallel to your muscle
fibers. They are sensitive to a change and rate of muscle lengthening.
When stimulated, they will generate a stretch reflex that causes the
muscle to contract. This is the initial tightness felt during a stretch and is
intended to help your body prevent injury from overstretching.
The GTO receptors are located in the musculotendinous junctions. When
the GTO is stimulated the muscle will relax. When a change in tension is
sustained at an adequate intensity and duration, muscle spindle activity is
inhibited by the GTO.
To stimulate the GTO and override the initial Muscle Spindle reaction all
stretches and trigger points must be held for a minimum of 30 seconds.
This process is often called autogenic inhibition and is the basis for our
stretching and foam rolling guide. Using a combination of deep tissue
massage and stretching you can expect less tightness, pain, and proper
muscular recovery. If knots ("adhesions" or "trigger points") are left
untreated and stretching is not performed, you are more likely to have
muscular imbalances, altered movement patterns, inflammation, and
subsequent injuries."
SMR is painful (7 out of 10 on a pain scale). Bruising (especially with a spiked roller) is common.
Overtime, just as with stretching, you will be less sensitive to the level of pain.
The most important piece of advice is... start with a softer smooth roller. AND depending on the area you're rolling, control the level of pressure you are applying to the roller. In the following picture I am demonstrating the HIGHEST level of pressure. I am placing one leg over the other and applying my entire body's weigh to the roller. I'm also using a ribbed roller which increases pressure.
When you first start out, you'll want to only apply the pressure of that one leg then work your way up.
p.s. the most painful area (for me anyway) to foam roll is the IT band. No matter how long i've been rolling, it hurts like hell!0 -
I've tried foam-rolling my quads, but it hurts like hell - not in a good way - on the outsides. Any tips?
That is probably because they really need it. Try taking some of the pressure off or use something like "the stick" mentioned above, where you have complete control of the pressure.0 -
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tl/dr: Suck it up and stop being such a pansy. Got it.
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I foam roll but I have found that rolling out with a barbell on the quads, hamstrings, IT band, and calves does wonders.0
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