Training & Nutrition - 30 minutes on a foam roller

30-40 minutes a day on the foam roller and stretching for about 20-30 minutes a day.

day 2 and the tension in my itband feels instantly less after each session.

i stretch and foam roll 2xs a day.

When I first started using a roller, after a week or so (getting through the initial pain) the difference was huge. I felt a lot less tension all around my knee. Even to the point that when I got on the bike it felt like the fit was off. I was pretty amazed.

yeah before i couldnt ride 25-30 miles without feeling a lot of tension and for the next couple days they would kill me.

pissed me off cuz im in good shape but i cant run because i have bad knees.

if anyone doubts the foam roller, its possibly the best 27 bucks ive spent.

just dont buy it at sports authority, its more like memory foam.

24 hr fitness has them

i think this is one of the best underused techniques out there.

30-40 minutes!? That's a lot of time on the foam roller. :) I can get my legs rolled in 5 minutes or so. Anyway, I certainly agree that the roller is a great tool.

Hey everybody, this is my first post in Training and Nutrition. I did a search on "foam roller" and this is the most recent thread here...I have a question. I got a foam roller (from Target, it has "GoFit" written on it) two months ago. (I thought I had an IT band problem on my left side, I was experiencing persistant soarness from my lower back to just below my knee). I used the roller about 5 minutes twice a day (and like many have said in other posts, it was quite "intense", as in sort of painful, at first). The roller has not yet proven to be the "silver bullet" that I had hoped, but it still seems to help somewhat and I've continued to use it along with some stretches that also seem to alleviate the soarness I get. After using this roller for two months I find that it is now relatively soft, especially towards the middle, and it offers a lot less resistance and doesn't really seem to be doing anything. It still "rolls" but it is more like a pillow now. Is it customary to replace these every couple of months (I was expecting this thing to last for years, I'm 210 lbs, maybe I squished it to death)

I agree...best money I've spent.

But 30 minutes? Jesus. 5 minutes is absolute torture for me. I'd probably pass out before 30.

i stretch and foam roll 2xs a day.Are you sure your fit is correct? I had some ITB pain last year but was able to eliminate it by changing my saddle height. You seem to be doing a lot of rolling and stretching. How much are you riding?

Hmmmmmm that's a long time on a foam roller. Either your fascia is plenty stretched, or the foam roller is too soft. Maybe you can upgrade your foam roller?

As you progress with your foam rolling, you should be using harder material. Once you progress past that point, then you may want to get some older tennis balls and roll on those. Now THAT'S tough and really will loosen up the fascia and give some extreme myofascial release!

koffee