Foam Rolling?

Gerard3003

Anyone here use the foam rollers regularly? Are they worth it?

adrian522

I think they are, but like many I guess I don't do it enough, it certainly helps for injury prevention and also for recovery. it's not a magic solution though, won't solve all your problems but certainly worth doing.

Alf Veedersane

Gerard3003 wrote: »

Anyone here use the foam rollers regularly? Are they worth it?

I got a good one from here:

https://m.facebook.com/mobilizefoamrollers/

Use it most days and for what it cost, it's paid for itself many times over.

Gerard3003

Is there a noticeable difference in injury prevention and/or soreness reduction? Only used one for a brief period of time before being put off it by how sore certain parts of my legs in particular were to roll

Alf Veedersane

Gerard3003 wrote: »

Is there a noticeable difference in injury prevention and/or soreness reduction? Only used one for a brief period of time before being put off it by how sore certain parts of my legs in particular were to roll

It depends. If you're using it properly and there are tight areas of muscle, it will be a little more uncomfortable when you start working on it but the more you work on that, the better the muscle us for it and it no longer feels as sore.

If you get a sports massage, it won't be pleasant if you have tight muscles.

Where on your legs was it most uncomfortable?

1jcdub

If recommend the trigger point foam roller 100℅. You'll get years out of it. Doesn't distort like most others over time

Gerard3003

Alf Veedersane wrote: »

It depends. If you're using it properly and there are tight areas of muscle, it will be a little more uncomfortable when you start working on it but the more you work on that, the better the muscle us for it and it no longer feels as sore.

If you get a sports massage, it won't be pleasant if you have tight muscles.

Where on your legs was it most uncomfortable?

Ok good to know, may get back into it seeing as its not unusual to be sore. Had slight sore spots all over but when rolling my ITB/Outer Quad it was almost unbearable. Never had any issues with injuries to my lower body so was a little freaked out by the pain!

Alf Veedersane

Gerard3003 wrote: »

Ok good to know, may get back into it seeing as its not unusual to be sore. Had slight sore spots all over but when rolling my ITB/Outer Quad it was almost unbearable. Never had any issues with injuries to my lower body so was a little freaked out by the pain!

To be honest, that's where most people will feel it worst there.

I try use it most nights on my quads and my glutes and hips. If only just for 10 minutes just to work on any tight spots.

That roller I'd linked to was similar to the ones they have in the gym I go to and they're indestructible.

caviardreams

1jcdub wrote: »

If recommend the trigger point foam roller 100℅. You'll get years out of it. Doesn't distort like most others over time

I had one of these and it broke

I would also recommend the ones Alf linked to - have one myself and it's well worth it.

Personally I find just above the inside of the knee tear-inducing :eek::eek:

but worth it

Hanley

caviardreams wrote: »

I had one of these and it broke

I would also recommend the ones Alf linked to - have one myself and it's well worth it.

Personally I find just above the inside of the knee tear-inducing :eek::eek:

but worth it

SRS?!

We've 10 of them in the gym, some are 3+ years old and see daily use. Haven't had a hint of trouble with them.

It was definitely a TP one and not one of the €20 knock offs that were going around?

caviardreams

Yeah, I bought it from Wiggle who are very legit. Came with the tags and mini guide and all. One of the orange ones. I only weigh about 70kg too so it's not like it was a massive weight on it. Happened after only about a month too, and given the cost it was disappointing and put me off them. Moved on to the Foam Rollers by Design/Mobilize one and never looked back

Have also found the couple of TP ones in the gym have suffered the same problem. I imagine some gym users could weigh 100kg+ and they would obviously receive a lot more use than my personal one, so more of an explanation for those ones breaking.

NiallBoo

Gerard3003 wrote: »

sore spots all over but when rolling my ITB/Outer Quad it was almost unbearable.

I thought you weren't supposed to roll your ITB?

Mellor

NiallBoo wrote: »

I thought you weren't supposed to roll your ITB?

Never heard that there was anything wrong with rolling it. But it's not a muscle, and not exactly pliable tissue, so rolling it might not be helping n the way people think.

But no effect on the ITB from rolling, is not the same as it being bad to roll it. It's unlikely that when rolling the ITB that the pressure is localised to the ITB only. Overflow pressure on the surrounding tissue could well be beneficial in itself.

omb0wyn5ehpij9

NiallBoo wrote: »

I thought you weren't supposed to roll your ITB?

Nope, you can roll your ITB. I've actually been advised by a physio on multiple occasions to roll my ITB

Hanley

Can someone dig up one of the many articles about how foam rolling doesn't work the way you think it does, but works anyway for different reasons?

If they can, it'll put the "your ITB is too strong so there's no point rolling it" / "but I feel better when I roll it" argument to bed.

drdeadlift

Any boardsies who purchased from me over the past weekend-pop me a pm/email and i will send you a free mini foam roller with your order,will be shipping this afternoon.(mobilizefoamrollers)

ThinkProgress

I think foam rolling is a nonsense fad.

Tried it a few times... did absolutely nothing for me.

I did try it with an open mind. But imo it seems like a gimmick.

Alf Veedersane

Sounds like you didn't use it properly.

ThinkProgress

Alf Veedersane wrote: »

Sounds like you didn't use it properly.

Why do say that?

Sounds like you are a foam rolling disciple!

I am very sincere when I say it did absolutely nothing for me... but perhaps it helps some people mentally in some way?

Definitely has the feel of another gimmick to me. The world always loves another one of those!

Alf Veedersane

ThinkProgress wrote: »

Why do say that?

Sounds like you are a foam rolling disciple!

I am very sincere when I say it did absolutely nothing for me... but perhaps it helps some people mentally in some way?

Definitely has the feel of another gimmick to me. The world always loves another one of those!

It's something that's very easy to use incorrectly and get no benefit from.

I'm not a disciple. I just do what works.

You tried it once and you made your mind up.

ThinkProgress

Alf Veedersane wrote: »

It's something that's very easy to use incorrectly and get no benefit from.

I'm not a disciple. I just do what works.

You tried it once and you made your mind up.

ThinkProgress wrote: »

Tried it a few times... did absolutely nothing for me.

It didn't seem too complicated to me. Just ineffective.

Alf Veedersane

It's not complicated. Doesn't mean you can't do it improperly.

Anyway, you didn't benefit. People do.

ThinkProgress

Alf Veedersane wrote: »

It's not complicated. Doesn't mean you can't do it improperly.

Anyway, you didn't benefit. People do.

But I did it properly. I'm quite sure of that.

I was very open minded about it... but I was disappointed. I never experienced anything positive from it.

That's why I think it might be a psychological gimmick. But that's okay - whatever works for people!

Brois

Hi ThinkProgress,

I'd have to side with Alf here, maybe you're not using it properly?
There are numerous studies that show the increase in ROM about a joint when self myofascial release (foam rolling) techniques are used. With none of the decreases in athletic performances seen with the likes of static stretching before exercise.

Results of studies are still a little inconclusive on the effectiveness of foam rolling etc on decreasing DOMS, but it has definitely been shown to increase ROM which is beneficial, the effects only seem to last for 10 minutes in most cases, but this is still more than enough pre-exercise to increase ROM etc.

How are you sure you have used it properly? Were you instructed by someone appropriately trained in these methods?

Not having a go, just curious why you think its a psychological gimmick when peer reviewed science says otherwise?
Always keen to hear stuff like this as foam rolling etc is relatively new on the scene in comparison with traditional stretching etc (therefore can be seen as a fad/gimmick).

Slogger24

From personal experience,
It's the best 20 I ever spent.. use before an after training. In the mornings if stiff. Especially on my Back/hips/glutes
It can be sore but slow small movement on the area an it should ease up.
Getting proper guidance on it can benefit also. But YouTube can also be your best friend on how to use it

Mellor

ThinkProgress wrote: »

But I did it properly. I'm quite sure of that.

I was very open minded about it... but I was disappointed. I never experienced anything positive from it.

That's why I think it might be a psychological gimmick. But that's okay - whatever works for people!

How do you know you used it properly? "I rolled on it" isn't really conclusive.
And what positive benefits were you expecting to see. Easy to missed the benefits if you expected something else. And given some of the claims out there, it's easy to be led to believe they produce all sorts of results

Pepe LeFrits

Yeah, I'm a fan and I roll before/after every gym session now. Tennis ball is pretty useful for the shoulder area also.

Brian?

ThinkProgress wrote: »

I think foam rolling is a nonsense fad.

Tried it a few times... did absolutely nothing for me.

I did try it with an open mind. But imo it seems like a gimmick.

Foam rolling isn't a fad. It's a logical progression to massage. It's self myofascial release. The foam roller itself is simply a tool to perform self myofascial release.

If you think foam rolling does nothing, you're also writing off any befit from massage.

When you say it did nothing for you, what were you trying to achieve?

ThinkProgress

Brois wrote: »

How are you sure you have used it properly? Were you instructed by someone appropriately trained in these methods?

Not having a go, just curious why you think its a psychological gimmick when peer reviewed science says otherwise?
Always keen to hear stuff like this as foam rolling etc is relatively new on the scene in comparison with traditional stretching etc (therefore can be seen as a fad/gimmick).

Yes. A physio I was referred to instructed me.

Do you have those scientific peer reviews handy...? Would be interested in having a read of them.

I'm no expert, but from the little bit I've read it appears to be classified as an alternative medicine. I don't necessarily NEED something to be scientifically proven in order to use it... but it wouldn't hurt.

But mostly I go on my own experiences, and I experienced nothing from it.

(Wikipedia)

"Myofascial release (or MFR) is an *alternative medicine therapy that claims to treat skeletal muscle immobility and pain by relaxing contracted muscles, improving blood and lymphatic circulation, and stimulating the stretch reflex in muscles."

Effectiveness

The American Cancer Society state that "There is little scientific evidence available to support proponents' claims that myofascial release relieves pain or restores flexibility" and caution against using it as a substitute for conventional treatment.

In 2011, the UK Advertising Standards Authority upheld a complaint regarding the effectiveness claims published in an advertising leaflet produced by the Myofascial Release UK health care service. The ASA Council ruled that materials presented by Myofascial Release UK in support of the claims made in their ad were inadequate to establish a "body of robust scientific evidence" to substantiate Myofascial Release UK's range of claims. In addition, the ASA determined that the ad breached advertising rules by introducing a risk that readers might be discouraged from seeking other essential medical treatments.

*"Alternative medicine is any practice that is put forward as having the healing effects of medicine, but does not originate from evidence gathered using the scientific method, is not part of biomedicine, or is contradicted by scientific evidence or established science." (just for anyone unclear what AM is)


Anyway didn't work for me. But if it works for others that's great... even if it is psychological or a gimmick. (which it very well could be)

caviardreams

Wikipedia isn't always a great source....

Is self myofascial release an effective preexercise and recovery strategy? A literature review.
http://www.ncbi.nlm.nih.gov/pubmed/25968853

THE EFFECTS OF SELF-MYOFASCIAL RELEASE USING A FOAM ROLL OR ROLLER MASSAGER ON JOINT RANGE OF MOTION, MUSCLE RECOVERY, AND PERFORMANCE: A SYSTEMATIC REVIEW. (sorry for all caps, it was like this on Pubmed & I wasn't retyping )
http://www.ncbi.nlm.nih.gov/pubmed/26618062

Both review articles so will contain further references.

thehamo

like anything it works for some it doesnt for others. I was doung a mobility workshop and one particular lad just had no results what so ever. That said when you get chatting to those people and get their history You quickly realise why it has no effect.

To write it off on your experience is wrong but thats not to say it doesnt work for you. Regarding the ITB i wont even go there!

Mellor

Sounds you you decided it doesn't work based on the something you've read, rather than trying it.
The American cancer society don't advise using it for pain relief. Good. I wouldn't advice it as a treatment for cancer pain either. Unrealistic expectation.
You mentioned you were refered by a Physio. So you probably had a underlying injury/issue. Not resolving the issue doesn't mean it doesn't work.

In my opinion foam rolling works, but not in the way people sometimes say it works. Expectations, reality, etc

kg2017

I train almost everyday for 1 to 2 hours in functional fitness.. I would spend 10 mins on a roller before bedtime and it whats keep me free and pain free the following days.. the nights i dont do it i do have doms the next day..

beauf

doms?

kg2017

beauf wrote: »

doms?

Delayed Onset Muscle Soreness - When your legs are sore and stiff the next day is what they classify as DOMS

arkrow

kg2017 wrote: »

I train almost everyday for 1 to 2 hours in functional fitness.. I would spend 10 mins on a roller before bedtime and it whats keep me free and pain free the following days.. the nights i dont do it i do have doms the next day..

Ah, I'd definitely question it now, you'd imagine missing the odd day wouldn't leave ya sore, i have one i never use and bang out an Insanity or the like most days and am never sore, actually to be doing "functional fitness" everyday and be sore at all, theirs something wrong.

Alf Veedersane

arkrow wrote: »

Ah, I'd definitely question it now, you'd imagine missing the odd day wouldn't leave ya sore, i have one i never use and bang out an Insanity or the like most days and am never sore, actually to be doing "functional fitness" everyday and be sore at all, theirs something wrong.

It doesn't really mean there's anything wrong. Some people suffer more from poor mobility because of their jobs etc.

Just because you do Insanity, it doesn't mean you put yourself and your mobility under the same pressure.

There are a variety of reasons that foam rolling feels good for people. It doesn't need to be everyday but it helps people when done regularly.

Mellor

kg2017 wrote: »

I train almost everyday for 1 to 2 hours in functional fitness.. I would spend 10 mins on a roller before bedtime and it whats keep me free and pain free the following days.. the nights i dont do it i do have doms the next day..

Foam Rolling aside, if you are training everyday and getting doms everyday (when not rolling) something is up.

FTA69

I find that I have extremely tight piriformi and while squatting three times a week I start to get various knots and bumps in the sides of my quads. Regular foam rolling of these loosens this out and makes the movement much more fluid and easy.

All it is, is massage. And that has proven benefits in a sporting or athletic context.

Brian?

FTA69 wrote: »

I find that I have extremely tight piriformi and while squatting three times a week I start to get various knots and bumps in the sides of my quads. Regular foam rolling of these loosens this out and makes the movement much more fluid and easy.

All it is, is massage. And that has proven benefits in a sporting or athletic context.

You should try using a sliotar on your piriformi, it'll be agony.

PeadarK

Foam rolling is vital without a doubt! If you consistently do it you'll thank yourself for it!

Mellor

Foam rollers I believe have some use. Largely for mobility drills. But I also think people overstate their benefits a lot. To the point of promoting them for benefits that possibly don't exist.

Brian?

Mellor wrote: »

Foam rollers I believe have some use. Largely for mobility drills. But I also think people overstate their benefits a lot. To the point of promoting them for benefits that possibly don't exist.

I dunno. They cured my prostate cancer and gave me telepathic abilities.

Dtp1979

Brian? wrote: »

gave me telepathic abilities.

Yet you couldn't foresee the mistake you were going to make buying those wolf tops

Brian?

Dtp1979 wrote: »

Yet you couldn't foresee the mistake you were going to make buying those wolf tops

Mistake? We'll see. I'll show you all!!