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Foam rolling

lorrpb
lorrpb Posts: 11,463 Member
edited November 2024 in Fitness and Exercise
I'm finally getting into a routine of foam rolling and have some questions.
How long do you foam roll a particular problem spot, like a knot or tender area?
I usually go over it 5-6 times, but wonder if I should be doing longer like 30-60 seconds on one spot?
Can I "overdo" it when rolling a problem spot?
Should I actually be able to feel the spot release, or not necessarily?
Thanks for your tips.

Replies

  • Chieflrg
    Chieflrg Posts: 9,097 Member
    Personally I don't foam roll anymore.

    There is zero data that shows it is helpful for my goals of strength and I rather use my time more efficiently.
  • sofchak
    sofchak Posts: 862 Member
    I'll go over a problem spot for 15-30 seconds, then hit it up a second time toward the end of my routine if I feel like it could benefit from a second go around.
  • MilesAddie
    MilesAddie Posts: 166 Member
    You might have better luck using a softball or lacrosse ball for problem spots. I tend to get them in my hamstrings so I sit on a plyo box with a softball between my leg and the top of the box and use my body weight to apply steady pressure. Its not pleasant, but after a few minutes you absolutely feel the difference.

    I typically spend about 10 minutes prior to every workout with a foam roller, softball, and resistance bands. Softball for deep tissue work, mostly in my hamstrings (especially if I'm running), foam roller for back, quads, shoulders, lats, etc, and band for chest and shoulders. After that I go into static stretching.

    I've found that for me personally, this has done wonders for my recovery. I wish I had not waited until I was 33 to really get into it.
  • MrsLannister
    MrsLannister Posts: 347 Member
    I did this for the first time today and also wondered how long I was supposed to do it. I went back and forth over and area about 5 times. But I don't have any knots yet, except my arches, which I tackled with a couple of rubber balls, but, again had no idea how long to do it.
  • 76Crane76
    76Crane76 Posts: 133 Member
    I try to roll 10× and when I hit the tender spot I try to hold still for as long as I can. This has really really helped my quads which is the main thing I use the roller on.
  • canadianlbs
    canadianlbs Posts: 5,199 Member
    i seem to have gotten over foam rollers for the most part, but i do still like to use them for trigger points and sometimes for active release. so i'm one of the hold-until-melted people.

    i'm also a believer in a couple of specific techniques. first, isolating the full length of a specific muscle and starting with both ends of that muscle before moving into the belly of it. i had that instruction from a retired rmt who used to lift in my group.

    and the other one is 'colouring in'. i'm basically like when you were 7 and had a colouring book. outline the specific muscle to start with and then start 'shading' into it with short strokes until the whole thing's been filled in with 'better'.

    most of the time though, i'm kind of over rollers right now. ime, it's definitely possible to 'insult' a muscle with pressure and not know you're doing it just because it still tends to feel good at the time.
  • usmcmp
    usmcmp Posts: 21,219 Member
    I use mine for a few spots rather than all over and I typically relax down into the spot once I nail it until I feel it sort of release.
This discussion has been closed.

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