"The 33"-Road Bike Racing - The Foam Roller Thread

So what are you doing with this thing, and how frequently?

http://lovingthebike.com/wp-content/uploads/2010/07/foam-roller.jpg

I use mine every morning....Monday to Friday...For about 15-20 minutes on my IT band, quads, hams, calves, and lower back...

Does it help?? Not sure, but it doesn't hurt...Well it does hurt :)

Every night before bed...IT band/quads, hamstrings and piriformas. Two days a week I do the same muscles using the trigger point system, which makes the foam roller feel like a feather brushing against my skin. Results are looser and more flexible muscles.

pics?

I use it every day similar to EDR after a gym workout but for the roller feeling like a feather. He must be getting some help with that.

Ow ow ow ow.

Does it actually help or do you just think it does because anything that hurts that much must be good for you?

pics?

Of me on the roller? Sorry you'll just have to use your imagination ;)

this is the trigger point kit I use. Large roller for quads/IT/Hamstrings small roller for calves ball for piriformas.

http://images.nitrosell.com/product_images/10/2345/tp-ultimate6-gbookkit.jpg

I use it every day similar to EDR after a gym workout but for the roller feeling like a feather. He must be getting some help with that.

No the foam roller hurts but the trigger point is on an order of magnitude more painful.

Ow ow ow ow.

Does it actually help or do you just think it does because anything that hurts that much must be good for you?

Ever had a deep tissue massage? They hurt but they work. Same deal with the rollers.

Ow ow ow ow.

Does it actually help or do you just think it does because anything that hurts that much must be good for you?

The PT gang love them.

This is the best like the little bit of searching I did before I got mine turned up. Has some ok pictures and descriptions of stuff.

http://www.smiweb.org/roller.pdf

So what are you doing with this thing, and how frequently?


I typically bounce it off the wall in a fit of rage as I trip over it going to bed because my wife left it in the floor after rolling her legs out. This only happens nightly. Friggin runners.

Nightly, legs and back.

Try to do it once a day. Legs and back. I love with it does for my back. I'm not sure what it does for my legs but it has stopped hurting as much as it used to so I assume that my muscles are more supple or something like that. I suppose that I've also learned how to relax the IT band and some surrounding muscles by actually being able to feel them with the roller. I actually first read NYVelocity's page about it: http://nyvelocity.com/content/coachingfitness/2010/proper-technique-rolling-your-itb

I have yet to try the tennis ball, because I don't have one and keep forgetting to buy one. Sounds "fun."

Ever had a deep tissue massage? They hurt but they work. Same deal with the rollers.

Hurts so good!

Guess I don't hurt enough, never used 'em.

I try to use mine daily, mainly for ITB release. This started after having some knee pain at the beginning of this year which my physio put down to tight ITBs and delayed VMO activation (on of the quad muscles not 'activating' enough). The use of the roller (along with a few painful massage sessions) has really helped and my knee is quite pain free. If I don't use the roller frequently I start to notice it a bit.

Of me on the roller? Sorry you'll just have to use your imagination ;)

this is the trigger point kit I use. Large roller for quads/IT/Hamstrings small roller for calves ball for piriformas.

http://images.nitrosell.com/product_images/10/2345/tp-ultimate6-gbookkit.jpg

umm, well no, not really. I thought this could be a resource for guys who don't know of or use a foam roller. Not pics of you but pics of the exercises folks do.

I have a theracane as well, though I don't really use that either. I'd really like to start using both.

2-3 days a week. IT bands (3-5 minutes per leg), quads (1-2 minutes per leg), hamstrings (1-2 minutes per leg). Mostly my IT bands, they're chronically tight. I do 60-90 seconds, switch sides, 60-90 seconds, switch, back and forth.

It hurts.

Are all foam rollers created equally? I've seen one black and orange one at the local tri-geek store that looked masochistic with bumps and points all over it.

I made one out of a swimming noodle and a length of PVC. Works the hell out of the IT band. Holy crap. Results? <shrug> Maybe I just don't push enough volume for a benefit, but it feels no different in my daily life, training, or recovery -- it just hurts when I massage, so screw it. My wife is digging it though.

i use my trigger point system generally every night (quad roller and sometimes the calve roller), but when i go a long time without biking, or have too much work to have any free time, i just do some light stretching right before i go to sleep. i've found that if i use the t.p. system, i wake up less sore, but my muscles feel sluggish, but after a little warm up they feel great, versus when i give my self a message and stretch i wake up feeling strong, but during the workout i normally get tired faster than if i had used the trigger point roller. But i would recommend the t.p. to anyone who workout even semi seriously.

http://store.tptherapy.com/v/vspfiles/photos/TPT-GRD-2.jpg

i like the TP Grid. the other foam rollers lost their form after a couple months of hard use.

i do it once or twice a week, depending on my level of soreness. i find it helps a lot. later.

Thought this would be a valuable addition to this thread.

http://www.athletestreatingathletes.com/

They just finised doing an entire series on self massage with the foam rollers and other tools, it's all broken down into muscle groups. They've also just started a series on stretching, which will be broken down into muscle groups as well. Write ups, pictures, video, etc.

I'm in no way affliated with them, but the information is valuable.

http://store.tptherapy.com/v/vspfiles/photos/TPT-GRD-2.jpg

i like the TP Grid. the other foam rollers lost their form after a couple months of hard use.

i do it once or twice a week, depending on my level of soreness. i find it helps a lot. later.

This is on my list to Santa Wife...perfect size for traveling.

Thought this would be a valuable addition to this thread.

http://www.athletestreatingathletes.com/

They just finised doing an entire series on self massage with the foam rollers and other tools, it's all broken down into muscle groups. They've also just started a series on stretching, which will be broken down into muscle groups as well. Write ups, pictures, video, etc.

I'm in no way affliated with them, but the information is valuable.

Gold.

I foam roll whenever I feel the need, but I have found like that during the season to remember that some extra recovery is needed if I really go at it with the foam roller. Not unlike a deep tissue massage.

http://www.athletestreatingathletes.com/ is great, thanks!

Thought this would be a valuable addition to this thread.

http://www.athletestreatingathletes.com/



I'm totally getting a tennis ball tomorrow.

I now use PVC pipe after deforming my foam roller.. My chiropractor has recommended it to me to fix my back problems and stiff hammies.

I'm totally getting a tennis ball tomorrow.

Graduate to a lacrosse ball if you want a whole new world of pain. Slightly smaller diameter and a lot harder. Hurts so good.

Graduate to a lacrosse ball if you want a whole new world of pain. Slightly smaller diameter and a lot harder. Hurts so good.

The ball that comes with the Trigger Point system is similar to that.

The ball that comes with the Trigger Point system is similar to that.

Is the large trigger point roller firmer than a normal foam roller?

Is the large trigger point roller firmer than a normal foam roller?

By magnitudes. It's my go to for my hard core sessions...usually once a week.

Is the large trigger point roller firmer than a normal foam roller?


By magnitudes. It's my go to for my hard core sessions...usually once a week.

yes. better for working things out and makes it last longer. later.

Wens so we are clear I'm talking about this
http://trigear.co.uk/wp-content/uploads/2009/08/Trigger-Point-Quadballer1-126x300.jpg

Not this:
http://togabikes.com/merchant/159/images/large/TPT-GRD-2.jpg

I'm getting one of these from Santa Wife for Christmas..so I can review it after the 25th.

Wens so we are clear I'm talking about this
http://trigear.co.uk/wp-content/uploads/2009/08/Trigger-Point-Quadballer1-126x300.jpg

Not this:
http://togabikes.com/merchant/159/images/large/TPT-GRD-2.jpg

I'm getting one of these from Santa Wife for Christmas..so I can review it after the 25th.

2nd image isn't there, but I assume you're talking about the orange/black ones.

My balls are too big to be used as good trigger point release tools.

2nd image isn't there, but I assume you're talking about the orange/black ones.

Weird..I can see it in your quote...yeah the orange and black ones.

My balls are too big to be used as good trigger point release tools.


http://www.youtube.com/watch?v=_W-fIn2QZgg

Weird..I can see it in your quote...yeah the orange and black ones.

I don't see it either place. Probably need a cookie or something like that to see them?

I have one but find it too awkward to use. I like 'The Stick' better.

http://www.protherapysupplies.com/core/media/media.nl?id=410&c=671309&h=97594c86db1dc7565dbe&resizeid=-2&resizeh=240&resizew=240

At the gym last night, I saw one of the trainers (also a cyclist) with a softball on the mat under each calf with his full weight on them. He then put both of them under his lower back. I told him that was just wrong. He said, when black foam rollers are not quite enough.

I am in SoCal and went to a new gym. They had the blue foam rollers (softer than black) and 4 inch schedule 40 plastic pipe. I tried the plastic pipe and it was just nasty. The difference on my IT bands was with the blue roller and all my weight on my IB band it felt fine. On the pipe, there was a sore spot.

I have one but find it too awkward to use. I like 'The Stick' better.

http://www.protherapysupplies.com/core/media/media.nl?id=410&c=671309&h=97594c86db1dc7565dbe&resizeid=-2&resizeh=240&resizew=240


I graduated from "The Stick" to "Tiger Tail" and let me tell you... its a whole lot better.

I graduated from "The Stick" to "Tiger Tail" and let me tell you... its a whole lot better.

How so?

I try to use mine daily, mainly for ITB release. This started after having some knee pain at the beginning of this year which my physio put down to tight ITBs and delayed VMO activation (on of the quad muscles not 'activating' enough). The use of the roller (along with a few painful massage sessions) has really helped and my knee is quite pain free. If I don't use the roller frequently I start to notice it a bit.

I also had knee pain for years because of tight ITBs. Stretching helped, Foam roller helped. But the thing that put the problem behind me 8 weeks ago was.....power cranks. Who knows if power cranks are going to make me faster, but I credit them with taking my knee pain away.

Before you credit the Power Cranks unique pedaling motion check the diference in Q factor between the PC's and your old cranks..your answer may be found there.

Bumping threads to shill snake oil is wrong.

Back on-topic.. I upgraded to a trigger point grid roller (orange foam) for Christmas. It is great.

any place to get those on the cheap? EMS would skin you alive...

The Grid? My local running store sells them and gave me 20% discount. Still, even at the MSRP of $39, they'll pay for itself in no time if it holds up as long as they claim it will.