Foam Roll or Stay

Sangre

There appears to be conflicting information as to how one should actually foam roll. Some sources say to find the sore spot and pause on it, others say roll back and forth just over said spot. I certainly find the latter to be more painful and appears to get into the sore spots more. If a spot is particularly sore though, like my lats lately, I will just lay on it because I'm a baby.
How do people approach their foam rolling?

Alf Veedersane

Sangre wrote: »

There appears to be conflicting information as to how one should actually foam roll. Some sources say to find the sore spot and pause on it, others say roll back and forth just over said spot. I certainly find the latter to be more painful and appears to get into the sore spots more. If a spot is particularly sore though, like my lats lately, I will just lay on it because I'm a baby.
How do people approach their foam rolling?

Hold it on the sore point. It's the pressure that works out the cause of the soreness.

siochain

I would say both it depends on the muscle and issue. I would gauge by how it feels when applying presure using both methods.

Your lats may benefit more from using a lacrosse type ball.

amazingemmet

Do both. If you find a spot that gives referred pain hold still 16 secs min, if its just a tight spot wave back and forward.

Sangre

amazingemmet wrote: »

Do both. If you find a spot that gives referred pain hold still 16 secs min, if its just a tight spot wave back and forward.

Thanks, thats an straight forward approach to follow.

Did some rolling with a hockey ball on soles of feet last night - ouch. I can suffer from plantar fasciitis sometimes so probably a vey tight area for me anyway.

Alf Veedersane

Sangre wrote: »

Did some rolling with a hockey ball on soles of feet last night - ouch. I can suffer from plantar fasciitis sometimes so probably a vey tight area for me anyway.

I do that sometimes at work as a treat to myself.

Relaxing.

Like having honey licked off your soles by the Greek Goddess of the Lacross Ball.

Thud

Sangre wrote: »

Thanks, thats an straight forward approach to follow.

Did some rolling with a hockey ball on soles of feet last night - ouch. I can suffer from plantar fasciitis sometimes so probably a vey tight area for me anyway.

try a golf ball, smaller so goes a bit deeper

thegreatiam

Thud wrote: »

try a golf ball, smaller so goes a bit deeper

+1 golf ball on the foot ftw.

I agree with the point of doing both. finding a tight spot, leaning on it for a while before slowly moving around it.

the best advice I got for any type of soft tissue work is to go as slow as humanly possible.

seems everyone goes to fast. If youre going slow enough then youre doing both moving around and staying still at the same time. Hyper-mega-efficient foam rolling technique!

Alf Veedersane

thegreatiam wrote: »

seems everyone goes to fast. If youre going slow enough then youre doing both moving around and staying still at the same time.

You know it's good advice when you can apply it to a whole range of activities.

Sangre

Golf gear is back in Dublin, will pick up a golf ball if I spot one in a shop.

Ankle mobility remains the bane of my life so I am going to continue attacking it in as many ways as possible.

amazingemmet

Sangre wrote: »

Ankle mobility remains the bane of my life so I am going to continue attacking it in as many ways as possible.

Here's your fix:

1: Find a standing calf raise machine

2: Load it with a load you'd use for ~10-12 reps

3: Get set in the bottom position, flex glutes, pull knee caps up, stay for 90-120seconds

4: repeat with three different foot positions, toes forward, toes in, toes out

5:Do this four times a week for a month

6: thank me at the end of the month

Sangre

amazingemmet wrote: »

Here's your fix:

1: Find a standing calf raise machine

2: Load it with a load you'd use for ~10-12 reps

3: Get set in the bottom position, flex glutes, pull knee caps up, stay for 90-120seconds

4: repeat with three different foot positions, toes forward, toes in, toes out

5:Do this four times a week for a month

6: thank me at the end of the month

Actually tried this just before I moved for approx. a month on your advice and I can't say it made a noticeable difference. Although I only tried it in toes forward. I am going to start it again though along with aggressive rolling.

amazingemmet

Use more weight and alternate between seated calf raise. Maybe some diy graston technique on the achilles

Ant11

I also stay on a tight spot and rotate/flex/extend my arm or leg, works very well and of course extremely enjoyable:rolleyes:

Alf Veedersane

The Clash said it best: "If I roll there will be trouble. But if I stay it will be double".

thegreatiam

Alf Veedersane wrote: »

You know it's good advice when you can apply it to a whole range of activities.

like: don't go too hard at first. a series of gentle strokes will get you there, then slowly build up speed.Only go full pelt when youre sure itll take it