[quote]usaffirefighter wrote:
Absolutely essential. Personally nothing works better on my lower/mid back and especially quads/hammies/IT band. If you’re going to buy a roller get a nice one, it’ll more than pay for itself. If it hurts like a bitch then you’re doing it right!![/quote]
It only really hurts when you’re knotted up, once you start doing it regularly and get all those knots out it shouldn’t really hurt at all. I have to try to hold in laughter sometimes when I have my male clients do this for the first time and are on the verge of tears when rolling the IT band.[/quote]
Agreed. I find an area that hurts correlates to a problem down the chain. ex. ITB hurts like a bitch = knee pain. Infraspinatus/teres hurts = subscap/biceps pain. And the beauty is that the pain does go away! I use only a PVC pipe. When it hurts a lot, I position my body to lessen the gravity, but still wade through the discomfort (agony).
Also, this is one of those things that works better if you do it daily. Sort of like stretching, your body starts to remember to let go of the trigger point. your results may vary…
Hi Mr OP.
Im a lover of foam rolling. I find its important to also include mobility work aswell in your foam rolling routine.
I spend 25-35 minutes foam rolling and mobilising before I do any type of exercise now. Makes a difference.
Here is a summary of what I do:
planta fascia rolling on baseball
calf muscle rolling on PVC pipe and baseball
knee to wall ankle mobilisation drill
hamstring rolling with PVC and baseball
ITB band rolling with PVC pipe
glute and lower back rolling with a baseball
leg swings(2 sets of 12 reps for each leg)
Isometric hamstring stretch( 3 sets of 12 seconds each leg)
Quad rolls on a softer traditional foam roller
static hip flexor strecth(5 sets of 6 seconds for each leg)
“spiderman” mobilisation drill
upper body thoracic strech(not sure what I should call this one)
foam roll upper back on traditional foam roller
and only now and I ready to RUMBLE!!! LIGHTWEIGHT!!! tweet tweet
[quote]FattyFat wrote:
Yes, I do SMR.
I disagree with comparing it to stretching, though.
Two different (and useful) animals.[/quote]
I disagree that is is different from stretching if one can stretch the right way. When you stretch, you are forced to hold the stretch as the adhesions slowly lose their structural foundation. The adhesions are like glue that binds muscle fibers together. Stretching and foam rolling work on the same problem in different ways. I got sick of being reliant on a device and I believe I have surpassed the results the average trainee desires when they begin to foam roll.
I will state that I spend upwards of an hour a day in a flux of meditating, posing, and stretching, and that this has been remarkable in me being able to develop an adequate degree of muscle through my core
[quote]FattyFat wrote:
Yes, I do SMR.
I disagree with comparing it to stretching, though.
Two different (and useful) animals.[/quote]
I disagree that is is different from stretching if one can stretch the right way. When you stretch, you are forced to hold the stretch as the adhesions slowly lose their structural foundation. The adhesions are like glue that binds muscle fibers together. Stretching and foam rolling work on the same problem in different ways. I got sick of being reliant on a device and I believe I have surpassed the results the average trainee desires when they begin to foam roll.
I will state that I spend upwards of an hour a day in a flux of meditating, posing, and stretching, and that this has been remarkable in me being able to develop an adequate degree of muscle through my core[/quote]
Ive been rolling my very tight and crunchy left leg planta fascia alot recently(every day for the past 3 weeks) and I have noticed it is tender to touch. Almost like its bruised, although I cant see any bruising.
My question is: with foam rolling is it reccommended to have “rest” days or should I harden up and keep “rolling”?
[quote]Kanada wrote:
Yeah maybe alternate, one day foam rolling one day a brisk walk to give it some exercise. But you should probably get an MRI first[/quote]