1. Don't roll at the joints or bony areas, rolls above and below them. Keep your focus on the connective tissue and deep muscles massage.
2. Roll for about 20-60 seconds. The articles really differed on this some even said up to 90 seconds. I think I will stick to about thirty seconds.
3. Yes it will hurt, but this will help you in the long run.
4. Stretching won't always help a knot in the muscle, all you do is stretch the healthy muscle tissue around the knot. The knot ignores the stretching apparently.
5. Always stretch the area after rolling it.
6. Roll the affected area 2-3 times a day and to prevent soreness roll 2-3 times a week. It typically takes several sessions to really get a knot worked out good. Knots tend to recur so preventative rolling can be beneficial.
7. Spend extra time over the knot or affected area. Don't do it so hard that you end with a bruise or feel worse afterwards.
8. Foam rolling is way cheaper than a masseuse and you don't have to give them a tip!
9. Rolling before a workout can help with the warmup by decreasing muscle density and after the warmup to relieve sore muscles.
My main problem spot is my hamstrings here is a recommended way to roll out hamstrings
1. Place hamstrings on the roll with hips unsupported.
2. Feet are crossed to increase leverage.
3. Roll from knee toward posterior hip.
4. If a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.
I like to do one leg at a time, since my right is worse than my left.
Sources The Running Times, My Physical Therapy Coach, Strength Coach.com, Perform Better
Anyone want to add anything to this?
What is your favorite muscle area to foam roll?
Do you roll?
I'll add something I learned the hard way--if it's your IT band that hurts, don't roll directly on it. It will only irritate it more. Instead, roll in the glute area where it attaches to get some relief.
ReplyDeleteOh, I fell in love with the foam roller about a year ago. I don't do as much "preventative" rolling as I should, but I definitely use it when I've got knots (and I have a sports massage addiction, too...)
ReplyDeleteMy favorite use: IT bands and I've used a tennis ball for the piriformis -- same concept, but more targeted pressure.
I love the foam roller! Interesting about the amount of time though. I had an injury a little while back that sent me to the PT, she told me to roll for 2 to 3 minutes! It took forever and hurt like heck. I've scaled that back quite a bit. Jim and I just bought one of the trigger point rollers. I like it much better and it doesn't break down as easily.
ReplyDeleteApparently I was doing it wrong. I stretch first then roll...
ReplyDeleteGreat information. Thanks.
ReplyDeleteI don't roll but have sure been thinking that maybe I should.
ahhhhhhhh!!! i am so glad you posted this. i am so inconsistent with my foam rolling but i KNOW it helps. Some weeks I foam roll every day and other weeks I "think" about foam rolling every day. Thanks for the tips...such good reminders to STICK with it!
ReplyDeleteGreat tips! Thanks for sharing.
ReplyDeleteI love my foam roller, too. That's a great tip about crossing your legs on the hamstring roll--I'll definitely try that next time. (My calves also really dig it--they always seem to be my tightest place post-run.)
ReplyDeleteFoam rolling has been a life saver! If I don't do it before my long runs, there is a definite price to be paid. Thanks for the tips!
ReplyDeleteYAY! I love my foam roller! Seriously, one of the best investments I have made. :) Great info!!
ReplyDeleteGreat info! I have one that I purchased a couple of years ago for tight IT Bands. I probably need to use it more often! :)
ReplyDeleteAhh I love the foam roller so much. Id be lost wo it!
ReplyDeleteGreat post! I try to foam roll after every run, I use the GRID roller from triggerpoint. I did a post recently about foam rolling - I like to do my IT band, calves, quads, and hamstrings when I foam roll:
ReplyDeletehttp://nellyontherun.blogspot.com/2011/07/q-award-part-ii.html
I love my foam roller too! It's painful, but it works! I didn't know you were suppose to stretch after- I always stretch before. Oops!
ReplyDeletei used to roll sporadically last summer. im so cheap that i made my own roller with a peice of PVS and a roll of styrofoam and secured with duct tape...costs about $5 to make and it works pretty dern well! i loved to roll my hammies and calves because it felt good, but my ITB was what i needed it for. i didnt do it as much as i should of because it hurt too bad LOL
ReplyDeleteI love foam rolling - didn't know that about crossing legs on the hammy roll tho - maybe that's why i haven't been getting much out of it!
ReplyDeleteI have a roller.. funny thing is I get impatient and don't want to roll very long! HAHA!
ReplyDeleteAh, love my foam roller. Hurts so good!
ReplyDeleteI have never used a foam roller, but great information I should look into it more.
ReplyDeleteI have a foam roller, but dont use it unless I'm really hurting. I know I'm bad. But when I do use it I love it. I also use a tennis ball for more localized areas on my butt.
ReplyDeleteI never use my foam roller. I know I should but I never know if I'm doing it right. Thanks for all of the tips! I'm pretty sure i should integrate it into my schedule!
ReplyDeleteI love my foam roller. I usually stretch first, but I guess I should probably add some stretching to the end too!
ReplyDeleteI dont have a foam roller, I need to get one...
ReplyDeleteI have a foam roller that I use occasionally! Thanks for the tips! I realized I'm doing a few things wrong! lol
ReplyDeleteI used to use a foam roller on my lower/mid back and my back pain only increased. It felt good while I was doing it, but I thought I was having some serious issues with my spine. I realized (after consulting Dr. Google) that foam rolling your back is NOT good and can cause damage. Now after laying off for a few weeks my back is back to normal and I no longer think I'm getting DDD at the age of 24! I still use it on my legs and it HURTS SO GOOD! Sometimes when I wake up and I'm sore that's the first thing I do for about 5 minutes, though I also read that it's best to do it when your muscles are warm (after a run) to prevent the lactic acid from settling in. It always makes my legs feel rejuvinated!
ReplyDeleteThanks for the tips, I just recently started foam rolling and it helps to know if I am doing it right!
ReplyDeleteI still have not gotten one because I am being too picky. Which one did you buy? I saw the nice orange one with grooves a while back at the store and they didn't have it when I checked last time. I don't know if the grooves do anything anyway...???
ReplyDeleteI totally need to figure out how to roll my calves. They are so tight these days and I never do anything about it...
ReplyDeleteOkay I have been up in the air on foam roller. I need to read more but I would guess you like it, if your post it.
ReplyDeleteGreat post!! I just have been foam rolling without any guidance. I'm glad you mentioned the 30-60 seconds. I think I do it too long.
ReplyDeleteI use it on my calfs. I put one leg on the other so there is decent pressure on the one being rolled. I'll vary it by using it on the bottom and sides of my lower leg too.
I really want a foam roller!
ReplyDelete