Foam Rolling
10-01-13, 01:14 AM
#1
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Foam Rolling
So, I used to live with a personal trainer who swore by foam rolling. Since I have gotten into cycling I've rediscovered it and feel it helps. I usually use it after a ride to keep loose and aid in recovery (cheap version of a massage). I've talked to other people who use it entirely differently and use it as a stretching device before rides. When/how do you use your foam rollers? Before or after rides? Right after, an hour after or wait until the next day? Just curious to see what others are doing and couldn't find a thread on it here...
10-01-13, 01:33 AM
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Ghost Ryding 24/7
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I got foam blocks/rolls from my chiropractor, I used them to stretch, & even sleep with small rolls under my lumbar, & my neck when they're bothering me.
He told me it helps re-train the muscles to accept the natural curve of our spine. (With regular adjustments)
All the little accidents,bumps & bruises,falls, poor posture,etc can contribute to the health of our spines, & what shape they're in.
Our central nervous systems our more important than we like to believe, its also part our bodies we neglect most.
He told me it helps re-train the muscles to accept the natural curve of our spine. (With regular adjustments)
All the little accidents,bumps & bruises,falls, poor posture,etc can contribute to the health of our spines, & what shape they're in.
Our central nervous systems our more important than we like to believe, its also part our bodies we neglect most.
10-01-13, 04:00 AM
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I got foam blocks/rolls from my chiropractor, I used them to stretch, & even sleep with small rolls under my lumbar, & my neck when they're bothering me.
He told me it helps re-train the muscles to accept the natural curve of our spine. (With regular adjustments)
All the little accidents,bumps & bruises,falls, poor posture,etc can contribute to the health of our spines, & what shape they're in.
Our central nervous systems our more important than we like to believe, its also part our bodies we neglect most.
He told me it helps re-train the muscles to accept the natural curve of our spine. (With regular adjustments)
All the little accidents,bumps & bruises,falls, poor posture,etc can contribute to the health of our spines, & what shape they're in.
Our central nervous systems our more important than we like to believe, its also part our bodies we neglect most.
certainly, he has at least produced a model or calculations for your ideal spinal curvature.
how are your muscles rejecting the curve of your spine?
how is it possible to neglect use of the CNS (im not aware of multiple CNS)? (brief reading https://en.wikipedia.org/wiki/Central_nervous_system)
how long have you been using your chiro, and how much longer until your muscles are retrained enough to work by themselves?
certainly, he recognizes that cycling does not produce a natural/normal position for your body, and that this must somehow have a significant, negative impact on your ideal spinal position and shape.
have you considered resistance training to strengthen your muscles, so that they better support your spine, and also increase the density of your spine?
you could train your cns to more efficiently recruit motor units for certain activities.
10-01-13, 04:37 AM
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Our bodies our like anything else mechanical...
It needs maintenance!
I'd like to see you ride your bikes, & not maintain them.
See how long they last you, & how efficiently they perform for you.
I never said my problems were cycling related.
You must have multiple identites.
Where did I say we have more than 1 CNS?
I said we simply neglect it.
How often do you see a chiropractor, does you doctor ever recommend you to see 1?
How many western doctors are certified chiropractors too?
You see where I'm going with neglect?
If your read about what the CNS does for our bodies you should understand why we would need to get maintenance done to help align it, take make sure its working optimally.
If your discs are slipping, or you have pinched nerves your CNS is not working optimally, or as efficiently as it should.
You'd also notice there's a curve in the spine, in which your CNS is located.
If you've ever been in an accident,fall, etc, your spine can compress, pinch nerves, etc.
I was in a few bad accidents, like any other male I "toughed it out".
My latest accident left me in bad shape, ACL/LCL damage, & reinjured my back
My back, & neck were in bad shape from previous accidents/injuries.
Scans/xrays showed the damage was equivalent to an 80 year old(I'm 34) with neck, & back problems. If I left this untreated for any longer it might have caused permanent damage.
Ever heard of muscle memory?
You'd be quite naive to believe foam pads alone would be enough to strengthen supporting muscles.
You like to learn things for wikipedia, do your self a favor & keep researching.
You don't pay me to have to school you, in all that you've asked.
Let's get back on topic, the OP asked how we use foam rolling.
I was just sharing my experience before getting barraged off topic, seems the norm the 41.
It needs maintenance!
I'd like to see you ride your bikes, & not maintain them.
See how long they last you, & how efficiently they perform for you.
I never said my problems were cycling related.
You must have multiple identites.
Where did I say we have more than 1 CNS?
I said we simply neglect it.
How often do you see a chiropractor, does you doctor ever recommend you to see 1?
How many western doctors are certified chiropractors too?
You see where I'm going with neglect?
If your read about what the CNS does for our bodies you should understand why we would need to get maintenance done to help align it, take make sure its working optimally.
If your discs are slipping, or you have pinched nerves your CNS is not working optimally, or as efficiently as it should.
You'd also notice there's a curve in the spine, in which your CNS is located.
If you've ever been in an accident,fall, etc, your spine can compress, pinch nerves, etc.
I was in a few bad accidents, like any other male I "toughed it out".
My latest accident left me in bad shape, ACL/LCL damage, & reinjured my back
My back, & neck were in bad shape from previous accidents/injuries.
Scans/xrays showed the damage was equivalent to an 80 year old(I'm 34) with neck, & back problems. If I left this untreated for any longer it might have caused permanent damage.
Ever heard of muscle memory?
You'd be quite naive to believe foam pads alone would be enough to strengthen supporting muscles.
You like to learn things for wikipedia, do your self a favor & keep researching.
You don't pay me to have to school you, in all that you've asked.
Let's get back on topic, the OP asked how we use foam rolling.
I was just sharing my experience before getting barraged off topic, seems the norm the 41.
Last edited by Ghost Ryder; 10-01-13 at 04:44 AM.
10-01-13, 05:03 AM
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I got foam blocks/rolls from my chiropractor, I used them to stretch, & even sleep with small rolls under my lumbar, & my neck when they're bothering me.
He told me it helps re-train the muscles to accept the natural curve of our spine. (With regular adjustments)
All the little accidents,bumps & bruises,falls, poor posture,etc can contribute to the health of our spines, & what shape they're in.
Our central nervous systems[1] our more important than we like to believe, its also part our bodies we neglect most.
He told me it helps re-train the muscles to accept the natural curve of our spine. (With regular adjustments)
All the little accidents,bumps & bruises,falls, poor posture,etc can contribute to the health of our spines, & what shape they're in.
Our central nervous systems[1] our more important than we like to believe, its also part our bodies we neglect most.
Our bodies our like anything else mechanical...
It needs maintenance!
I'd like to see you ride your bikes, & not maintain them.
See how long they last you, & how efficiently they perform for you.
I never said my problems were cycling related.
You must have multiple identites.
Where did I say we have more than 1 CNS[1.1]?
I said we simply neglect it.
How often do you see a chiropractor, does you doctor ever recommend you to see 1?
How many western doctors are certified chiropractors too?
You see where I'm going with neglect?
If your read about what the CNS does for our bodies you should understand why we would need to get maintenance done to help align it, take make sure its working optimally.
If your discs are slipping, or you have pinched nerves your CNS is not working optimally, or as efficiently as it should.
You'd also notice there's a curve in the spine, in which your CNS is located.
If you've ever been in an accident,fall, etc, your spine can compress, pinch nerves, etc.
I was in a few bad accidents, like any other male I "toughed it out".
My latest accident left me in bad shape, ACL/LCL damage, & reinjured my back
My back, & neck were in bad shape from previous accidents/injuries.
Scans/xrays showed the damage was equivalent to an 80 year old(I'm 34) with neck, & back problems. If I left this untreated for any longer it might have caused permanent damage.
Ever heard of muscle memory?
You'd be quite naive to believe foam pads alone would be enough to strengthen supporting muscles.
You like to learn things for wikipedia, do your self a favor & keep researching.
You don't pay me to have to school you, in all that you've asked.
Let's get back on topic, the OP asked how we use foam rolling.
I was just sharing my experience before getting barraged off topic, seems the norm the 41.
It needs maintenance!
I'd like to see you ride your bikes, & not maintain them.
See how long they last you, & how efficiently they perform for you.
I never said my problems were cycling related.
You must have multiple identites.
Where did I say we have more than 1 CNS[1.1]?
I said we simply neglect it.
How often do you see a chiropractor, does you doctor ever recommend you to see 1?
How many western doctors are certified chiropractors too?
You see where I'm going with neglect?
If your read about what the CNS does for our bodies you should understand why we would need to get maintenance done to help align it, take make sure its working optimally.
If your discs are slipping, or you have pinched nerves your CNS is not working optimally, or as efficiently as it should.
You'd also notice there's a curve in the spine, in which your CNS is located.
If you've ever been in an accident,fall, etc, your spine can compress, pinch nerves, etc.
I was in a few bad accidents, like any other male I "toughed it out".
My latest accident left me in bad shape, ACL/LCL damage, & reinjured my back
My back, & neck were in bad shape from previous accidents/injuries.
Scans/xrays showed the damage was equivalent to an 80 year old(I'm 34) with neck, & back problems. If I left this untreated for any longer it might have caused permanent damage.
Ever heard of muscle memory?
You'd be quite naive to believe foam pads alone would be enough to strengthen supporting muscles.
You like to learn things for wikipedia, do your self a favor & keep researching.
You don't pay me to have to school you, in all that you've asked.
Let's get back on topic, the OP asked how we use foam rolling.
I was just sharing my experience before getting barraged off topic, seems the norm the 41.
Can you explain how we can neglect the use of our CNS?
I do not see a chiro, and my doctor has not recommended one. I do foam roll and use strength training. Gone are the back and knee pains I used to have.
This is not an insult: your understanding of the CNS is very poor. I am not an expert, but there are multiple curves in the spine, and the CNS is a specific location in one of the curves. I understand that you have back injuries, thank you.
I have heard of muscle memory. I dont believe that pads can strengthen muscle, since muscles need stress in order to become stronger. Since strength is the ability to exert force against an external resistance, just resting on a pad clearly cant do that.
The internet is a fantastic resource for education. So was the college I attended.
You did not answer any of my questions. Im not attacking you, Im just asking for an explanation or evidence for the claims you made.
10-01-13, 05:11 AM
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He made a grammatical error, abstractform20. Chill out.
Better yet, take it up in a PM to the OP on the QT. OK?
This subject belongs in the Training and Nutrition subforum.
Better yet, take it up in a PM to the OP on the QT. OK?
This subject belongs in the Training and Nutrition subforum.
10-01-13, 05:27 AM
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We as in us, society, everyone...
If my knowledge is poor, please correct me instead of trying to get an answer that not up to par for you.
A normal curve in a spine is around 25-27°(in the neck), mine was -18°. My lower back was @ 27°, & norm is about 43°.
The foam would add a little resistance while my body was at rest. I don't know about you but my back moves when I breathe.
My hips were also misaligned so I needed foam wedges under them for the same reason .
All I can say it worked for me, & the routine my chiropractor worked too.
All the thing my doctor told me to do didn't, I dealt with paid for 3 years until I found my chiropractor.
Not saying we don't need docs, certain people for certain work.
If my knowledge is poor, please correct me instead of trying to get an answer that not up to par for you.
A normal curve in a spine is around 25-27°(in the neck), mine was -18°. My lower back was @ 27°, & norm is about 43°.
The foam would add a little resistance while my body was at rest. I don't know about you but my back moves when I breathe.
My hips were also misaligned so I needed foam wedges under them for the same reason .
All I can say it worked for me, & the routine my chiropractor worked too.
All the thing my doctor told me to do didn't, I dealt with paid for 3 years until I found my chiropractor.
Not saying we don't need docs, certain people for certain work.
10-01-13, 05:31 AM
#8
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Its really hard to proof read on my droid.
10-01-13, 06:24 AM
#9
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I use mine after, in the evening before bed and then in the morning as part of my pre go to work stuff...
On the weekends I only use it at night since I ride in the morning...
On the weekends I only use it at night since I ride in the morning...
10-01-13, 06:26 AM
#10
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I had an ITB injury several years ago and recovery dragged on for months. It wasn't until I started using the foam roller daily that it fully recovered.
10-01-13, 06:33 AM
#11
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Started with the go-fit regular roller, melted it within 6 months, complained, they shipped me the pro model for free, it's much better, was in an EMS (eastern mt sports) and spotted the trigger point roller, a fiberglass tube with evo around it, way better, best....
Rolling isn't a cheap massage, it's 10 times better than a massage, all your weight is stretching or squishing the muscles you subject to the sucker, it band, done, lower back, done.
Before any exercise, after any exercise, anytime... much better overall flexibility
Rolling isn't a cheap massage, it's 10 times better than a massage, all your weight is stretching or squishing the muscles you subject to the sucker, it band, done, lower back, done.
Before any exercise, after any exercise, anytime... much better overall flexibility
10-01-13, 09:04 AM
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just an FYI foam roller for ITB is not for faint of heart ... :-) be prepared for the first few sessions to be painful - find the correct technique/position and do it - it works. not pleasant, but it works
10-01-13, 09:33 AM
#14
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BTW, I went with one of those heavier duty PVC rollers.
10-01-13, 09:33 AM
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+1 LOL. When I worked with a PT/bike fitter after my first few months into road cycling, we found my extremely inflexible ITB causing some major knee pain. PT tossed me a roller, showed me what to do, and then as I started rolling across my thigh and asked how I know if I'm hitting the right area. He said "you'll know"...and a few tries later I yelled out an "OW" and he said "there you go...THAT is your IT band."
10-01-13, 09:47 AM
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Yeah when you find it you know. Also if you're not breathing and tense it won't hurt as bad as your muscles seem to hold you up off the tender spots. It will actually get worse as you get better at getting deeper.
10-01-13, 10:44 AM
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We as in us, society, everyone...
If my knowledge is poor, please correct me instead of trying to get an answer that not up to par for you.
A normal curve in a spine is around 25-27°(in the neck), mine was -18°. My lower back was @ 27°, & norm is about 43°.
The foam would add a little resistance while my body was at rest. I don't know about you but my back moves when I breathe.
My hips were also misaligned so I needed foam wedges under them for the same reason .
All I can say it worked for me, & the routine my chiropractor worked too.
All the thing my doctor told me to do didn't, I dealt with paid for 3 years until I found my chiropractor.
Not saying we don't need docs, certain people for certain work.
If my knowledge is poor, please correct me instead of trying to get an answer that not up to par for you.
A normal curve in a spine is around 25-27°(in the neck), mine was -18°. My lower back was @ 27°, & norm is about 43°.
The foam would add a little resistance while my body was at rest. I don't know about you but my back moves when I breathe.
My hips were also misaligned so I needed foam wedges under them for the same reason .
All I can say it worked for me, & the routine my chiropractor worked too.
All the thing my doctor told me to do didn't, I dealt with paid for 3 years until I found my chiropractor.
Not saying we don't need docs, certain people for certain work.
im not attacking you. i asked curvature questions because i was not aware of the average and/or healthy curvature %s for each spinal region.
the foam may have changed your spinal position, but at rest, your muscles were not exerting force against the resistance (according to my understanding); in fact, you said the pads retrained your muscles. to my knowledge, muscles do not in matters of direction of contraction and flexion, but they can change is the abilities of strength and power.
im glad you no longer have any spinal-pain related issues...but id still be interested in answers to the other questions.
10-01-13, 11:14 AM
#19
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I only injured one side. never rolled the other side. good luck
10-01-13, 04:26 PM
#20
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i noted my interpretation/comprehension error.
im not attacking you. i asked curvature questions because i was not aware of the average and/or healthy curvature %s for each spinal region.
the foam may have changed your spinal position, but at rest, your muscles were not exerting force against the resistance (according to my understanding); in fact, you said the pads retrained your muscles. to my knowledge, muscles do not in matters of direction of contraction and flexion, but they can change is the abilities of strength and power.
im glad you no longer have any spinal-pain related issues...but id still be interested in answers to the other questions.
im not attacking you. i asked curvature questions because i was not aware of the average and/or healthy curvature %s for each spinal region.
the foam may have changed your spinal position, but at rest, your muscles were not exerting force against the resistance (according to my understanding); in fact, you said the pads retrained your muscles. to my knowledge, muscles do not in matters of direction of contraction and flexion, but they can change is the abilities of strength and power.
im glad you no longer have any spinal-pain related issues...but id still be interested in answers to the other questions.
:thumbs:
Now use your eyes the way they're supposed to be used.
1 word...
Resistance.
Back on topic again.
Smh
10-01-13, 05:47 PM
#21
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if you dont have the evidence-based answers to my other questions, you can just say so, or ignore me.
based on your replies, i assume you do not have such answers. thus, i will not ask you anymore questions about your claims.
i cant wait to increase my speed by 15% by using my secret wheels; my foam rollers also increase my speed.
seacrest out
10-01-13, 06:25 PM
#22
Ghost Ryding 24/7
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its almost like this is a message board on the internet, and people do not stick to a strict topic discussion...and some people might ask for evidence when someone makes a claim.
if you dont have the evidence-based answers to my other questions, you can just say so, or ignore me.
based on your replies, i assume you do not have such answers. thus, i will not ask you anymore questions about your claims.
i cant wait to increase my speed by 15% by using my secret wheels; my foam rollers also increase my speed.
seacrest out
if you dont have the evidence-based answers to my other questions, you can just say so, or ignore me.
based on your replies, i assume you do not have such answers. thus, i will not ask you anymore questions about your claims.
i cant wait to increase my speed by 15% by using my secret wheels; my foam rollers also increase my speed.
seacrest out
-Resistance
-Curvature of my spine due to injuries
-Muscle memory
Maybe you can wrap your inflated brain around that.
If it had anything to do with the OP question I would understand your need to puff your tail feathers.
Do yourself a favor & take another botox shot to the brain, & give it a rest "Seacrest".
Enjoy your secret wheel, & your need for speed.
Secrets out you're a genuis thanks to Wikipedia
Let give him a hand everyone!
Who's the 1 that keep.getting off topic....
& I thought I was a bike nerd...
10-01-13, 08:06 PM
#23
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I've been using the roller from an indo board as my 'foam roller'. For those that don't know: https://indoboard.com/shop?gclid=CI75...FY5r7AodXAoAiA
It's a hard plastic cylinder with very little give if any at all. I happened to have it already and it works for me. (So I've neglected to buy another)
I'll normally set aside half an hour or so in the evening or morning (i.e. just after waking up or just before bed) and really just roll around on it. What I was told, is it isn't so much for loosening up the muscles per-se, but rather to "disengage the nervous response" to those muscles. When using your roller, you should stretch and roll until you find a sore spot. Rest on that sore spot for some time (sometimes it loosens right away, others it takes a bit) and you'll feel the sore muscle suddenly become relaxed. This is when you should roll out that muscle tissue.
The mantra that was told to me was
1. Find the sore spots
2. Roll them out until they're flacid.
3. Repeat steps 1 and 2 until there are no more sore spots.
I typically start with my back, stretching over the roller and opening my chest and thoracic. Then, roll down the back, buttox, and thighs. My glutes, hamstrings, and IT band are almost always awful. There's also this little nerve right between your glute and your hamstring (don't remember the name) that can cause a bunch of problems if it's too tight/loose and that's an issue for me too. I don't often spend too long on quads or calves. Then I'll do around the pelvis and hip flexors, stomach, and shoulders. Then I stand on top of the roller and kind of roll back and forth to do the soles of my feet.
This typically takes 20-30 minutes. Sometimes longer. If I still feel a bit cramped afterwards, I'll follow with a light stretch.
All I can say, is it's helped me enormously. I feel better afterwards and it certainly hasn't hurt my performance.
It's a hard plastic cylinder with very little give if any at all. I happened to have it already and it works for me. (So I've neglected to buy another)
I'll normally set aside half an hour or so in the evening or morning (i.e. just after waking up or just before bed) and really just roll around on it. What I was told, is it isn't so much for loosening up the muscles per-se, but rather to "disengage the nervous response" to those muscles. When using your roller, you should stretch and roll until you find a sore spot. Rest on that sore spot for some time (sometimes it loosens right away, others it takes a bit) and you'll feel the sore muscle suddenly become relaxed. This is when you should roll out that muscle tissue.
The mantra that was told to me was
1. Find the sore spots
2. Roll them out until they're flacid.
3. Repeat steps 1 and 2 until there are no more sore spots.
I typically start with my back, stretching over the roller and opening my chest and thoracic. Then, roll down the back, buttox, and thighs. My glutes, hamstrings, and IT band are almost always awful. There's also this little nerve right between your glute and your hamstring (don't remember the name) that can cause a bunch of problems if it's too tight/loose and that's an issue for me too. I don't often spend too long on quads or calves. Then I'll do around the pelvis and hip flexors, stomach, and shoulders. Then I stand on top of the roller and kind of roll back and forth to do the soles of my feet.
This typically takes 20-30 minutes. Sometimes longer. If I still feel a bit cramped afterwards, I'll follow with a light stretch.
All I can say, is it's helped me enormously. I feel better afterwards and it certainly hasn't hurt my performance.
10-01-13, 08:35 PM
#24
Farmer tan
I use my foam roller to kneel on while stretching hip flexors, like a modified warrior pose.
Also, a tennis ball can inflict greater pain than a foam roller if you lay on it to work knots out of your lower back.
Also, a tennis ball can inflict greater pain than a foam roller if you lay on it to work knots out of your lower back.
10-01-13, 08:43 PM
#25
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Ghost Ryder and abstractform20, please take your discussion to PMs so it doesn't derail the thread. Thank you.
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