General Discussion Triathlon Talk » foam roll users Rss Feed  
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2009-09-18 2:42 PM

New user
73
2525
Collegeville
Subject: foam roll users

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



2009-09-18 2:43 PM
in reply to: #2414222

Pro
4054
200020002525
yep,
Subject: RE: foam roll users

google core exercises.  Friend showed me that website and the follow the foam rollers like its their job.

 

Good luck and welcome to BT.

2009-09-18 2:47 PM
in reply to: #2414222

Subject: RE: foam roll users

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
2009-09-18 2:54 PM
in reply to: #2414222

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Master
1411
1000100100100100
Lexington, KY
Subject: RE: foam roll users
1.  Daily via 2-3 10 minutes sessions
2.  Whenever most convenient
3.  Focus on gluts/hips/quads
4.  Had lots of glute/hip/lower-back pain.  Rolling helped reduce this a lot.
2009-09-18 2:56 PM
in reply to: #2414224

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Veteran
197
100252525
Circle Pines, MN
Subject: RE: foam roll users
CJ,

Which website are you talking about? I get the regular non-roller sites coming up.

Lance
2009-09-20 11:26 PM
in reply to: #2414222

Member
21

Subject: RE: foam roll users
I leave mine at work and use it once a day Monday thru Friday in one of the conference rooms on my break. I start with my IT band (side of each leg..all the way to my hip and glute). Then I roll my quads, then I sit on it and roll my glutes, then my hamstrings. From there I roll out my back muscles ..feels great!!
Lately, I have also been getting into an awkward position to roll out my hipflexor (been having some issues with it)


2009-09-20 11:26 PM
in reply to: #2414222

Member
21

Subject: RE: foam roll users


Edited by lvmijp 2009-09-20 11:27 PM
2009-09-21 1:43 AM
in reply to: #2414260

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Extreme Veteran
1175
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Langley, BC, 'Wet Coast' Canada
Subject: RE: foam roll users

putting 'foam roller exercises' into google got me lots of links, even some cool videos.
best of luck!

2009-09-21 9:55 AM
in reply to: #2414222

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Member
63
2525
Portland Oregon
Subject: RE: foam roll users
I just bought a foam roller and used it last night. How sore should I be after the first use?
2009-09-21 8:28 PM
in reply to: #2414222

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Expert
1215
1000100100
Austin, TX
Subject: RE: foam roll users
I use a TP Quadballer.  It is more firm and works deeper than a foam roller.  I started using it in March to help heal ITBS.

I go up the top of the thigh; then up the halfway point between the top and side; and finally up the side.

For each part of the leg, I roll up 2-3 inches and then back one.  Then I stop there and bend the leg a few times.  It gets a deeper massage.  I learned this from my physical therapist.

I do this once a day usually.  A week ago I di da 1/2 IM so I am doing the routine twice a day now to speed recovery.

2009-09-22 8:26 AM
in reply to: #2414222

New user
32
25
Hoboken
Subject: RE: foam roll users

you can use the roller however you want.  Youtube has some great videos on how to use the roller.  Like other posters mentioned the IT band is a good spot.  So is the groin (very awkward), upper back and (my new favorite) ribs up to the armpit.  This gets pretty tight from swimming i'm guessing. 



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