Foam Rolling 101

Misiaxcore

So I don't know much about foam rolling, and I'm hoping someone can give me (and others that are lurking!) a crash course on how, what, when, etc.

Thank you!:flowerforyou:

MFPBrandy

I do it, but I'd be reluctant to start w/out an exercise physiologist doing an evaluation and deciding what needs work. My routine is designed to work on my muscle tension imbalances. I start at the top of the too-tight muscle, put as much of my body weight as possible on the roller, and roll my way slowly down to the bottom, then slowly back up, stopping on any "hot spots" (you'll know them when you feel them) for at least 30-45 seconds.
The evaluation was interesting; he had me go through a series of movements and little things like a knee or ankle kicking out a bit would clue him in to areas that the front & back muscles were out of synch with each other -- one being far too tight/ short, and the other being stretched out further than it should be to accommodate. Without knowing what muscles were doing what, I'm not sure of the impact or benefit the foam roller would have, but maybe I'm mistaken. I know with several exercises he cautioned me and warned me how NOT to hurt myself doing them, so whatever you do, go slowly!

monty619

bump i need to know this too.

jfan175

I just watched some Youtube videos. It helped my lower back quite a bit. I roll after every workout.

sabified

Great info so far, hope to see more come Also, total foam newb question- where would I get one from?

wellbert

I got mine from my healthcare provider for $17. They are typically $40-50 at a store.

My tip: DON'T roll your bones! Just your muscle.

debbiestine

I bought one and do it occassionally- for my hip pain. I had one week where the pain was awful. I found a lot of runners use them- google it on the search on mpf. I bought mine at target w/dvd- it's like a self massage. The foam is like a pool noodle except bigger and shorter.

amandammmq

Hi, all, my brother is a chiropractor and worked as a Certified Strength and Conditioning Specialist prior to that. He has created a few videos for how to use the foam roller. You can google "Hosmer foam roller" for a bunch of results, and here is a link to his blog:

http://hosmerchiropractic.com/blog/

I hope that helps!

satxtrap

I have one that I made out of 4 inch PVC and an old foam exercise mat and a knobby beast called a Rumble Roller. (That one can l make you cry.) I love my rollers.

BrianSharpe

I do it, but I'd be reluctant to start w/out an exercise physiologist doing an evaluation and deciding what needs work. My routine is designed to work on my muscle tension imbalances. I start at the top of the too-tight muscle, put as much of my body weight as possible on the roller, and roll my way slowly down to the bottom, then slowly back up, stopping on any "hot spots" (you'll know them when you feel them) for at least 30-45 seconds.
The evaluation was interesting; he had me go through a series of movements and little things like a knee or ankle kicking out a bit would clue him in to areas that the front & back muscles were out of synch with each other -- one being far too tight/ short, and the other being stretched out further than it should be to accommodate. Without knowing what muscles were doing what, I'm not sure of the impact or benefit the foam roller would have, but maybe I'm mistaken. I know with several exercises he cautioned me and warned me how NOT to hurt myself doing them, so whatever you do, go slowly!

^^ this

My massage therapist has me rolling after every run (had an IT band issue last year) when you hit a spot you know for sure - hurts like crazy but the results are worth it.

You can get foam rollers at just about any sports or running shop and they come in different colours which signify their firmness). I think I paid around $20 for mine. (and several companies make travel size ones for when you're on the road)

melbaby925

I LOVE my foam roller! I got it for my IT & TFL tightness issues, and was using it every day, and now I'm fixed. There are also several great foam roller exercises in last month's Women's Health magazine as well - if you can't find those, let me know and I'll send them to you.

I would start with your legs first and then move into other areas. It's going to hurt at first and then will feel better every time you do it. As you roll on it, any time you hit a super sore spot, just go over it a couple of times and it'll release.

war1575

Foam rolling is an awesome way to relieve soreness and break up the lactic acid crystals within the muscles. One important thing to remember is when doing the back, always go to one side or the other. Never go directly on the spine.

One of the most painful, yet rewarding places to roll is the IT band(the middle of the outer leg between the knee and the hip). It sucks when your rolling it, but it feels amazing when you're done.

You can get a roller at any sporting goods store like ****s or bodybuilding.com

Misiaxcore

So much great info!