Foam Rolling Convert
nossmf
Posts: 11,713 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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I read not to foam roll the ITBand. Instead roll out the surrounding muscles where tightness can actually be released.
I notice a better lifting experience when I foam roll -- more weight, less imbalances, better range of motion... It takes time but worth it.
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I read not to foam roll the ITBand. Instead roll out the surrounding muscles where tightness can actually be released.
I notice a better lifting experience when I foam roll -- more weight, less imbalances, better range of motion... It takes time but worth it.
I believe this is because some people have weakened IT bands and underactive glutes. In this case, foam rolling this area is not going to fix anything.
In any case, from the education i've received, only the low back should never be foam rolled.0 -
rainbowbow wrote: »
If you want to get serious about it... you need this lil torture device.
i go to the kids-party-favour section of loonie stores. those little rubber super-bounce balls are like a buck for a pack of 6 and NOTHING cuddles in under the medial border of your shoulderblade and hunts out the trigger points like those little things do. i've tried the lumpy-spiky things, but tbh i prefer something that rolls smoothly against whatever you're leaning on. the glunk-klunk mechanics of the knobby objects kind of spoil it for me.
also, for the horrors that lurk just underneath and behind the collarbone zone . . . i washed out this empty roll-on deodorant bottle. little half-inch rollerball on the end of that is just right. i keep meaning to try and find a refillable version that i can open up and fill with oil or lotion without making a leaky horrible mess.
also, semantic nitpick: 'slightly' painful at 7 out of 10? pssshtt. 'slightly' is anything that's 4 or below. anything over 5 doesn't deserve to get off so lightly.0 -
canadianlbs wrote: »rainbowbow wrote: »
If you want to get serious about it... you need this lil torture device.
i go to the kids-party-favour section of loonie stores. those little rubber super-bounce balls are like a buck for a pack of 6 and NOTHING cuddles in under the medial border of your shoulderblade and hunts out the trigger points like those little things do.
also, for the horrors that lurk just underneath and behind the collarbone zone . . . i washed out this empty roll-on deodorant bottle. little half-inch rollerball on the end of that is just right. i keep meaning to try and find a refillable version that i can open up and fill with oil or lotion without making a leaky horrible mess.
also, semantic nitpick: 'slightly' painful at 7 out of 10? pssshtt. 'slightly' is anything that's 4 or below. anything over 5 doesn't deserve to get off so lightly.
hahaha
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I've tried foam-rolling my quads, but it hurts like hell - not in a good way - on the outsides. Any tips?
i had the luck of lifting with a professional massage therapist for a while. never tried to suck free work out of him, but he did give me this one seminal tip: always start out by releasing the attachment and insertion points of a muscle. you can just locate the bone area where they attach and sort of loosen things up all around it - with little finger-tip pushes inwards towards the center of the bone lump. then go to work on the 'belly'. i've learned more muscular anatomy since i started lifting . . .
and with quads: try releasing from the edges inwards first before you dive in with the big long strokes. like when you were a little kid with a colouring book and you'd do that thing of starting at the outline and then moving towards the middle. 'colour in' the whole outline of the muscle with little pushy cross-pokes across the grain of the fibres to free it up a little and just get it moving. THEN start to move in and do the long stuff that goes with the fibres.0 -
I have two different kinds of arthritis and the muscles around my joints are always stiff when I wake up in the morning. I start my day with static stretching and foam rolling. Every morning before my run. And then again after. It has made such a huge difference in my life. I was convinced that I'd never be able to run as much as I do, and foam rolling my hip flexors daily has changed my life.0
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BrianSharpe wrote: »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)
WHY ARE PEOPLE IGNORING THIS UNDERRATED POST????0 -
BrianSharpe wrote: »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)
WHY ARE PEOPLE IGNORING THIS UNDERRATED POST????
i don't think anyone ignored it. I even recommended a massage stick in the very next post...Also, massage sticks have a fatal flaw.... unless you have a partner than can only be used on the lower body.0 -
rainbowbow wrote: »BrianSharpe wrote: »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)
WHY ARE PEOPLE IGNORING THIS UNDERRATED POST????
i don't think anyone ignored it. I even recommended a massage stick in the very next post...
I don't think you read the post with the proper state of mind.0 -
rainbowbow wrote: »BrianSharpe wrote: »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)
WHY ARE PEOPLE IGNORING THIS UNDERRATED POST????
i don't think anyone ignored it. I even recommended a massage stick in the very next post...
I don't think you read the post with the proper state of mind.
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