Foam rollers

[bothdone]

Hi

I recently came across foam rollers and their use in loosening IT Bands.    I wondered whether anyone on this site has been using one and whether they found them useful.

If you don't know what they do put Foam Roller into a search engine such as Google.

Thanks

Ed

[Lopsided]

I looked in google and saw lots of pictures of stretching exercises being done by attractive young women in leotards. Unfortunately I cannot see how this relates to me. Do I get the missus to do the exercises?

D.

[sroberts]

I have used foam rollers on a regular basis for 2 years. you can also use a tennis ball or a lacrosse ball
and achieve the sam results. They are ideal for ART (active release therapy). For the IT band ART basically unglues the IT band from the vastus lateralis (outer thigh muscle). Be warned that it is not a comfortable
therapy. I've heard it described as like scraping the inside of your nostrils with a potato peeler that has been dipped in jalapeno sauce.

take care,

spencer

[bothdone]

Thanks, Spencer.  I had a go with one a couple of night ago and ached a bit afterwards.  My leg did feel looser the next day.   I know what you mean about taking care.

Ed

[toby]

Yeah, haven't done much of this but started to use the roller a couple of weeks ago on operated side mainly (pt guy in the gym said it would loosen ITB), hurt like crazy. Strangely, now operated side reasonably comfortable but unoperated side(which I've done far less roller work) hurts considerably.
Spencer and others with some knowledge here- what does this actually mean and how/where will this provide benefits?
Cheers
Toby 

[sroberts]

Toby,

The rollers and other devices release the adhesions that develop in the muscle's connective tissue. Combine rolling with some mobility work and afterward you feel like your muscles and joints have been lubricated.
The initial pain gradually dissipates the more you do it. It's also best to have a professional coach you to make sure you don't hurt yourself. Let me know if you have any other questions.

spencer

[toby]

Spencer,
Thanks for explaning. I'll seek some advice/supervision from a coach at the gym and report the results.
Cheers
Toby

[gary2010]

Yeah foam rollers are great, good for thoracic mobilisation as well.

[lori.36]

I love my foam roller.  I need to invest in these things because it is like having a personal massage therapist working on my troubled spots.  There is an exercise routine on Vicky Marlows website that shows great stretches with the foam roller.  I would say if you dont have one get one.

I am going to post the url for the PT exercises, but do not know if it will work on this forum.
http://www.hipresurfacingsite.com/Pre-Op/20101022594/Pre-Op/Pre-Op-Excercises-/menu-id-70.html

Best of luck.  Really relaxes my Glutes.

[gary2010]

Thanks for that Lori. A weakness in abduction is the only think that stops me feeling 100% normal. I've been using machines which feel a little harsh even on low rresistance.

Try the dead bug lying legthwise on your roller. G

[Rolls]

Thanks Lori for the recent info.  I checked out the exercises on that website and they are doing wonders for me right now.  Instead of the foam roller I am using a small oblong sandbag type weight and man it is alright.  There is just not enough PT which knows the entire repertoire that you need for total recovery or difficult spots.  I have  a problem with extreme tightness around my upper thigh when I try to work out aggressively, like jogging or elliptical.  Right now I have ceased all cardio and concentrating on yoga and strengthening of all related muscles to see if the pain will quit.  Thanks again.

[lori.36]

No worries.  I was so excited when I got my roller, I am gonna buy one for my Dad for a gift.  They are amazing.

Now I just got to get strong enough for surgery, but that is another story.  :)

[phillwad]

I have been using a foam roller for the last 6 months and think it is great, I should have got a longer one that is longer than my back - there are additional exercises that are possible. Use it about 4 times a week - should be everyday but that would be a lie. 

I use for combination of stretching and core exercises.  I am working hard at spending more time on stretching.  Mine is in the family room so I can get 30 min watching TV and exercise at the same time, the wood floors help let the foam roller - roll

Cheers - Phill

[ScubaDuck]

While trying to solve my hip and knee pain I came across a product at my local running store.  It is called Triggerpoint therapy.  There are several rollers and balls that are made to help stretch and massage the muscles, especially the IT band which I have had problems with for 30 years.

I know this has helped me but in the end I still have OA and will need resurfacing very soon.  I plan on surgery this summer before I have further limitations.

Dan

[jjmclain]

Dan,

Triggerpoint will be great for after your surgery as well, especially as you get back into your sports, etc.

June

[lori.36]

Hi Dan,

I also did Dry Needle Therapy and it got me through 6 months.  I will do it for the recovery after the surgery.  Best of luck to you.

Lori

[phillwad]

Help - what is "triggerpoint" theraphy?

new to me

Cheers - Phill

[jjmclain]

Phill-

It is actually a set of tools, i.e, rollers, balls, etc. that you use to work out the knots in your muscles. Look it up online. It is kind of expensive though and a foam roller and tennis ball do the trick as well.

June

[phillwad]

Thanks - I took a look and there is some extra stuff I can start.  It looks alot like the stuff I do with the foam roller.

Cheers - Phill

[ScubaDuck]

Hey all.

I would agree that it is a bit expensive.  I used a foam roller before and it worked well.  These tools are nice because they are solid so that it works deeper in the muscle.  I think a foam roller and tennis ball can do great to a point.  The balls are great because they are solid and are not round so that you can roll on a "point" that will work deeper in the muscle.  It has certainly allowed me to remain pretty flexible despite severe OA.

I wouldn't bother with the foam block and the smaller roller.  It is really designed just for the muscles right above the Achilles tendon.  This can be addressed with the larger roller.

Cheers,
Dan