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Originally Posted by dark13star
(Post 8686921)
:innocent:
Stay focused man! |
Originally Posted by thirdin77
(Post 8688226)
I use the dark blue high-density one.
I had a white done but I wore some grooves in it. I use it about every other day because I get sick of doing it, like stretching. Ideally, foam roller plus stretching would be done everyday. I think using a Nalgene bottle is smart but I expect the thing to eventually break under someone's body weight. |
Every morning and every night followed by some stretching. Otherwise my ITB will flare up again.
When travelling, I have a rolling pin I pack in my checked luggage (sorry... they won't allow you to take those on board for some unknown reason... ;) ) |
I coach 20 riders and I tell them to do it 3-5 times per week, with 6 passes across their:
IT Band Quads Calves Lower to upper back (optional) I think it's hard to talk about this in time terms. It should really be passes. And, for many the IT band portion is painful until about two weeks in. |
i use the foam roller when and where something hurts. typical back, middle back or IT band. really don't see as a stretch or a exercise since it just compresses muscle, rolls and relives pressure it really is just a massage.
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