Foam Rolling for Best Effect
I have a rehab question. I have an autoimmune disorder (diagnosed as “unspecified”) and am highly prone to bodily inflammation. I have had 2 rotator cuff surgeries (bilateral) and 3 knee surgeries (left only). My connective tissue is tight and lumpy due to adhesions, scar tissue, etc.. I foam roll a lot to get rid of lumps in the muscle that are in my calves, quadriceps, Illiotibial band, gluteus, piriformis, upper back, etc. I also do this to remove tightness in the hamstrings. I have been doing so for years on the advice of multiple physical therapists. This is all pretty effective at managing the bumps and keeping joint pain to a minimum. If I engage in commuter biking without using the rollers regularly, the bumps and lumps return.
I would like some recommendations on the following:
-Is it best to roll before strength training or after? (I have been told both)
-Is it worthwhile to engage in preventive rolling? I.e., suppose my calves are loose today but I know they will get tight if I strength train for a week without rolling. Should I engage in rolling or wait for cramps and knots to develop?
-Should I only invest time in rolling areas that are already painful? (I am trying to find ways to cut down rolling because this activity has become the longest part of my exercise routine and I do not want to generate extra inflammation).