Anyone else does this? I made myself a roller by wrapping a yoga mat around a 4 inch PVC pipe. Trainers say to do it before and after rides and possibly daily to remove knots in the muscles.

Do you guys do this? Do you get massages?
Does it hurt like hell? My legs feel like concrete when I roll them on that thing, it's pretty painful. Does it get any better with time?

Can you even feel knots in your leg muscles?

this is the kind of thing I'm talking about: https://www.mytreadmilltrainer.com/bl...oam-roller.jpg

*** edit oh yeah and if you're wondering why I spent like 40$ to make one myself instead of buying one, it's because the trainer said the foam ones become too soft as you use them so he suggested I just make this thing...It's so hard... aar my legs haha

bought mine for $30 and works well for me too, loosening those legs cycling muscles

I use a foam roller or one of those "stick" self massage tools every night before bed. The stick has been good for everything except IT bands and the back. For those the roller seems to work best.

That's a great idea to make a roller. It's true that they get soft if you use it often enough. I'm on my 2nd roller now since I started rolling two years ago. Yeah, it's pretty painful when you start doing it. It gets easier and less painful. I went for a massage about a year after I started rolling, the therapist asked me if I roll. She said she can feel the difference between someone who rolls and someone who doesn't. She said it is easier to massage the legs if you roll regularly.

I use a roller on my tensor fascia and the outer parts of my quads as well as my lower and upper back. I dont use a padded roller though. I use a 3" sch40 pvc pipe. Feels good. I think the discomfort gets better with time. Try switching it up, one leg, two legs, support more weight with your hands, etc...

I had bilateral hamstring damage from riding too hard one day in July that's still haunting me today, but MUCH milder, almost nonexistent. When I went to physical therapy, they introduced me to the foam roller and stretch straps. Using both of these have been super beneficial in recovery of extra rough rides like the one I had on Saturday.

Both of these tools can be had for about $23 on amazon

Foam roller 6"x12"
https://www.amazon.com/Black-High-Den...2507528&sr=8-3

Stretch Strap
https://www.amazon.com/Stretch-Out-St...bxgy_sg_text_b

It will probably get easier with time, but there's a good racing mantra that I feel applies to foam rollers: It never gets easier, you just go faster.

In this case, the more you foam roll and get loosened up, the deeper you can dig down into your muscles and fascia. And more exploring = finding more trouble spots.