Foam Rolling

Katmary71

I started foam rolling a few weeks ago and am curious about something. It feels great during and immediately after, but then when I do it the next day all the same knots are there. Do they ever loosen up for good? I do stretching or yoga before doing it, I'd think the combo would calm the muscles.

briscogun

I only use my foam roller as "therapy" when I'm experiencing muscle soreness from working out, running, etc. It would give me some immediate relief from the soreness, but I never found it to be a permanent solution. Kind of like a heat pack on a sore muscle: temporary.

yirara

Foam rolling really helps when i have tight upper back muscles, but it doesn't really solve hard knots for me.

AnnPT77

For me, true hard knots have been related to some underlying problem, usually postural (i.e., holding my body in a way that causes tension in the area) or structural (scar tissue, in one case - scar tissue on chest/underarm relating to a knot in my upper back near my neck).

The relief from rolling or stretching has generally been short-term. To really relieve the problem longer-term, I had to address the underlying cause, which isn't always obvious.

Sometimes (not often ), just considering behavior while paying attention can be helpful. To give a simple attention, if I woman carries her purse habitually over one shoulder, and hitches that shoulder up most of the time just a tiny bit to keep the strap in place, a knot can result. Something as simple as a cross-body purse strap might solve the underlying issue.

In other cases, I've found physical therapy or a good massage therapist helpful, or my osteopath (doctor at a major univeristy clinic who specializes in musculo-skeletal manipulation).

The physical therapists can help with identifying the underlying cause, and introduce treatment modalities (exercise regimens, massage, whatever) to address that cause. My results from massage therapists have been more mixed. I'm not talking about just relaxation massage here, but someone with actual therapeutic training and expertise who can use massage to help during sessions, but also suggest stretches and strategies that will help with underlying issues. I think the osteopath angle is self-evident: They diagnose and treat structural issues that may be causing a problem and also suggest exercises or other remedial measures, up to and including medication if necessary, or referrals to other medical specialities.

For certain kinds of problems, I've found self-massage with a ball more effective than a roller, in that it can get into smaller spots. A tennis ball is a good start, but a lacrosse ball is meaner and can be more effective in some cases. There can also be a role for a air-filled yoga ball (the ones a little smaller than a soccer or basketball, not the sit-on type), because they're a little bigger and softer.

hipari

I agree with @AnnPT77 about underlying issues and massage therapists. Relaxation massage is all fine and nice, but it’s an entirely different thing from proper massage therapists. To give you an idea, in Finland (my home country) trained massage therapists are certified and supervised by the same bureau that also supervises doctors, nurses, psychologists, physical therapists and other healthcare professionals.

I frequently visit my massage therapist, and it’s very helpful. However, it’s not pampering or relaxation in any sense, unless you count the mental relaxation of mindfully dealing with the pain for an hour and not having the time or energy to stress about anything else in my life for the hour. I’m attaching a picture of what my back looked like after my first appointment with him a few years back. The worst knots have opened and my skin and muscles are more used to the process now, so I no longer look like an abuse victim after every appointment. You’ve been warned.

I sometimes get bruises from my foam roller too, but that still only works on a surface layer for me, I need my massage therapist to help with deeper knots.

yirara

I wish I could find a proper massage therapist or pt. but it doesn’t seem to be regulated here and most in town seem to be poorly trained beauty massage people (still searching). Well, and pt is not included in my insurance as it would only be paid for if my gp referred me - for serious conditions. Thus useless. Just going to someone would probably be very expensive

AnnPT77

Afterthought about another thing you could consider: I have something called a Theracane, which you can find online easily from various sources, and there are other similar trigger-point devices. Fundamentally, it's a curved thingie with knobs and handles that lets you apply focused pressure in some difficult to reach areas. There are books and YouTube videos about how to use this sort of thing for various common problems. One thing it's good at - which may or may not be suitable in your case! - is applying very direct pressure to a knot.

This is a random link to the model I have (but on a site I've never ordered from and know nothing about: I'm just including it so you can see what I mean): https://www.massagewarehouse.com/products/thera-cane/

There are various types, should be $20-30ish range.

Katmary71

@AnnPT77 especially and other responses, you probably pegged what the problem is, I've had two levels of my low back fused and continue to have chronic pain, though the side with the worst nerve damage isn't the problem, it's the glute muscle on the opposite side that's tight but it could be from limping or overcompensating. I've spent a total of about 5 years before and after a few back surgeries in physical therapy and do a variety of stretches and core exercises that've helped over time. Ann, I know exactly what you're talking about with the Theracane, it's one of the ONLY things I didn't buy over the years for my back! I had a masseuse for awhile that would massage the heck out of what she called "scrunchies" with Tiger Balm, hurt like heck but felt great afterward.