Foam rolling with a .... wooden rolling pin?

BossArky · 07-11-2009 6:44pm #1

A couple of evenings ago I was watching a program on training recovery on my new favourite channel (sky 281).

It was all about foam rolling and the presenter gave various examples of how to roll the glutes, IT band, quads, hamstring, etc.

I was pretty sore from deadlifting and wanted to get in on the action. The only thing close to a foam roller which I have is a wooden rolling pin. It actually works great - especially for quads and hamstrings. The handles allow you to roll away whilst watching tv, without having to get on the floor*.

So what other things have you used to simulate a foam roller? I have heard of tennis & golf balls mentioned. Anything else?

* want to try my homemade brownbread now?

brianthebard · 07-11-2009 6:49pm

Have heard of plumbing/pvc pipes being used, I think anything cylindrical that wouldn't break or squash under your weight is probably going to work. Wouldn't go near my it bands with a wooden rolling pin though! Specially if I hadn't done foam rolling before/in a while.

Edwardius · 07-11-2009 6:57pm

Used a sliotar a few times to roll out the hips. The rolling pin is a damn good idea, I was wondering how I could do the hams without spending a dose of cash on "the stick". A pair of tennis balls in a sock is good for doing the back too. Also some lads have used a length of 4" drainpipe with a towel around it (sounds sore!). I've found the normal foam rollers to go to crap after a few months.

spiral · 07-11-2009 8:16pm

A wine bottle /hockey ball for the calves and IT band , very very very sore

d'Oracle · 07-11-2009 9:00pm

Is there any good way to roll the groin?

If possible with house hold implements.....:D

podge57 · 07-11-2009 9:44pm

I use some pvc pipe, ive also used a can of deodrant before, both work well

foam rollers are pretty firm, so anything solid that is the right shape should work

injured365 · 07-11-2009 10:14pm

A hurley.....

ragg · 07-11-2009 11:56pm

d'Oracle wrote: »

Is there any good way to roll the groin?

If possible with house hold implements.....:D

I'm srill waiting for my foam roll - but i used a tenis ball and it hurt, lots!!
But it loosened me out

Transform · 08-11-2009 10:17am

d'Oracle wrote: »

Is there any good way to roll the groin?

If possible with house hold implements.....:D

that comment reminds me of a movie scene i can't quite remember but the line goes

"hey stop interrupting me when i am hoovering my room!"

and of the nalgene http://shalomrav.files.wordpress.com/2007/07/nalgene_big.jpg

bottles are great as you are going to have to carry your water anyway.

BossArky · 08-11-2009 1:23pm

Thanks for the suggestions, all.

This morning I tried the foam roller in the gym (usually there isn't one). I found it ok for the calf and quad muscles, but slightly awkward for the hamstrings.

When I got home I experimented with golf balls. 6 of them in a sock is pretty sore on the back when you are lying on them facing the ceiling. It is much nicer having just one rolled around on your upper back whilst lying face down on the floor.

A solitary golf ball also seems good for rolling your own pecs.

Nothing beats the wooden rolling pin for the hamstrings, so far.

Keep the suggestions coming!

dave80 · 08-11-2009 1:32pm

BossArky wrote: »

Nothing beats the wooden rolling pin for the hamstrings

deadlifted on wednesday wish i had rolling pin, still sore!

ilovelamp2000 · 08-11-2009 1:33pm

I find the foam roller is great for the QL's, IT band and calves.

But I use one of these for glutes, chest, hip flexors:

Spiky%20Balls.jpg

I don't find either ideal for the hamstrings though, so I might try the rolling pin soon.

d'Oracle · 08-11-2009 2:14pm

I tried this last night.

I dont think a rolling pin is wide enough to do it. Any time I tried, my butt or calf was on the floor basically taking all the weight.

brianthebard · 08-11-2009 2:18pm

Rosco1982 wrote: »

I find the foam roller is great for the QL's, IT band and calves.

But I use one of these for glutes, chest, hip flexors:

I don't find either ideal for the hamstrings though, so I might try the rolling pin soon.

They look like something you can buy for the tumble dryer to keep clothes from creasing! Are they a hard material or what are they like?

BossArky · 08-11-2009 2:20pm

d'Oracle wrote: »

I tried this last night.

I dont think a rolling pin is wide enough to do it. Any time I tried, my butt or calf was on the floor basically taking all the weight.

You need to modify your technique - don't use the wooden rolling pin on the gound. Do it one leg at a time. Sit on the sofa with one knee bent to 45 degrees, hamstring /quad / calf relaxed and foot resting on something like a low coffee table. Start rolling.

To do the hamstring you obviously pull towards yourself a bit. Your hamstring will be flopping around.

To do the quad you push forwards like a bench press...

The calf is slightly more awkward as you need to sit up a bit.

d'Oracle · 08-11-2009 2:37pm

So are you saying I should be using my arms to roll the pin on my hammers as opposed to rolling myself over it?

BossArky · 08-11-2009 2:38pm

Exactly.

ilovelamp2000 · 08-11-2009 3:24pm

brianthebard wrote: »

They look like something you can buy for the tumble dryer to keep clothes from creasing! Are they a hard material or what are they like?

That's what everyone says !

They're a fairly tough rubber, not much give in them at all. I have a lot of hip flexor tightness and I find the spikes really help to get into it. It can be excruciating at times, but the relief is worth it.

d'Oracle · 08-11-2009 5:44pm

Rosco1982 wrote: »

That's what everyone says !

They're a fairly tough rubber, not much give in them at all. I have a lot of hip flexor tightness and I find the spikes really help to get into it. It can be excruciating at times, but the relief is worth it.

Where do you get such things?

Also a good place for a foam roller would be nice.

ilovelamp2000 · 08-11-2009 6:06pm

d'Oracle wrote: »

Where do you get such things?

Also a good place for a foam roller would be nice.

I'm fairly certain Physio Needs stock both, I bought the ball there.

And I use the foam roller that the gym provides

Roper · 08-11-2009 7:37pm

I use a studded bat, sometimes with nails in it as I want the haemoglobin release.

Seriously it doesn't always have to hurt. If it did they wouldn't sell foam rollers they'd sell steel pipes.

ilovelamp2000 · 08-11-2009 10:15pm

Roper wrote: »

I use a studded bat, sometimes with nails in it as I want the haemoglobin release.

Seriously it doesn't always have to hurt. If it did they wouldn't sell foam rollers they'd sell steel pipes.

If you're doing trigger point release on your hip flexor and it doesn't hurt you're not doing it right.

Roper · 08-11-2009 11:01pm

Rosco1982 wrote: »

If you're doing trigger point release on your hip flexor and it doesn't hurt you're not doing it right.

Aw I mustn't be doing it right so I'll ask more people on the internet.

brianthebard · 08-11-2009 11:10pm

Rosco1982 wrote: »

That's what everyone says !

They're a fairly tough rubber, not much give in them at all. I have a lot of hip flexor tightness and I find the spikes really help to get into it. It can be excruciating at times, but the relief is worth it.

Nice one, I seem to have pretty tight hip flexors too so I'll look into something like that to help.

ilovelamp2000 · 09-11-2009 6:57am

Roper wrote: »

Aw I mustn't be doing it right so I'll ask more people on the internet.

A physio could put you straight.

Or even this link could : http://www.sport-fitness-advisor.com/self-myofascial-release.html

The whole point of trigger point therapy is to find a painful spot and work through it. But don't let that get in the way of your oh so witty comments.

agentgreen · 09-11-2009 10:05am

Rosco1982 wrote: »

I'm fairly certain Physio Needs stock both, I bought the ball there.

And I use the foam roller that the gym provides

What are the balls called on Physio Needs? I can't find them.

Thanks.

d'Oracle · 09-11-2009 10:25am

agentgreen wrote: »

What are the balls called on Physio Needs? I can't find them.

Thanks.

In the pilates section of the main site.
having trouble with the shop though....

Roper · 09-11-2009 10:51am

Rosco1982 wrote: »

A physio could put you straight.

Or even this link could : http://www.sport-fitness-advisor.com/self-myofascial-release.html

The whole point of trigger point therapy is to find a painful spot and work through it. But don't let that get in the way of your oh so witty comments.

People are talking about foam rolling like it's sado-masochism. Now maybe it's just me but I don't find it all that painful, in fact, in many cases I find it quite relaxing especially on my lower back. Some places are sore just because, well, they're meant to be sore. Using how painful something is as a reference point for how well it is working is idiotic. It's like saying "oh I did my eyeball last night with a PVC pipe and it KILLED me, it must have worked wonders". It's totally subjective. Foam rolling is good, using the variety of balls and knobs available is fine too, but inflicting pain on yourself with pipes and baseball bats and rolling pins is totaly useless unless you know your targets.

BossArky · 09-11-2009 2:30pm

So...... anyone else got suggestions before we start wearing the rolling pins off each others heads?

Hail 2 Da Chimp · 09-11-2009 2:40pm

I use a deoderant can as well - great for shin splints actually.

But I've found lying on my side, on a soft mat, with my weight on my shoulder and gently rolling back and forth has done wonders for my sore shoulder.

Edit: Rolled up Yoga mat also, most people have one of these around for crunches etc.

Foam rolling with a .... wooden rolling pin?

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