edmac - 2009-09-18 3:42 PM
Hello, I am looking for specifics for the best/proper use of a foam roller.
1. How often, duration? Vary rolling speed, stop on "knots"...
2. Relationship to other workouts - standalone, never before a workout, right after?
3. Any specific order of body parts? work bottom->up, front side to back side ...
4. Never do this...
I appreciate any guidance,
Thanks,
Ed
1. Usually, you can only stand a minute or two at first, depending on how tight the spot is. I just sort of roll at one speed, but if there is a spot that feels particularly tight, I'll concentrate on that spot for a bit. You can do it most days, if not every day, esp. if it's only for a minute or two. If it hurts like a mofo the first couple of times, that's okay. The more you do it, the less it will hurt. If you stop doing it for awhile, it'll hurt more when you go back to doing it.
2. I usually do it after a run (or later that evening), or whenever on a day that I didn't run.
3. I just roll certain trouble spots - IT Band, and usually the quad gets in there too, my hamstrings, and I've also rolled the front of my hip, though the motions and positioning on the foam roller, required for that look a bit obscene But you can use it on basically your entire body.
4. I don't think it can really hurt you, even if it doesn't help much. And if you've got problem spots, like IT Band or hamstrings, or whatever, it's great - the IT Band can be hard to stretch, so I find the foam roller gets at it much better.
As CJ said, there are any number of things you can do with it - mine came with a book of exercises.
Edited by wurkit_gurl 2009-09-18 2:49 PM