Do you use a foam roller?

[bubble_tea]

Is it helpful? I've wanted to get one for the longest time, because I heard it increases flexibility and massages knots away.

But now I came across this website that says it's exactly doing the opposite of what it's supposed to do and I'm not sure if I should get one at all.
https://b-reddy.org/2013/05/20/issues-with-foam-rolling/
What do you think? Is he right?

[NotJustAnotherGuy]

As a runner and a heavy weight squatter, they're pretty nice. It might not be a huge difference for you, but for me and the people I know who like to lift heavy, it can be a huge difference to get that last set in.

For example, if I'm squatting 10x3 300lbs, and on the 5th set I get tightness in my back I'd usually be done on the 7th or 8th set as that tightness ramps up and I get scared of injury. But with foam rolling, when I get tightness in my back from possibly a rep that went too deep or had bad form, I can roll after the next couple sets and my back almost seems to relax and sit out and let my glutes do the work-- which allows me to get that extra set or two without risk of turning that cramping into an injury.

Also, it feels really good. If you're like me and like massages that are so deep they cause a little pain, you'll love this-- or if you're someone who likes to have their back cracked.

I'd also recommend a lacrosse ball. You can use it for myofascial releases, and those really show the miracle of pressure points and massages. Just the other day I used a lacrosse ball on my right shoulder blade (weightlifter's shoulder / bad internal rotation) and before I couldn't touch my hands behinds my back and after I could. I could always do it with my left hand under, but this was the first in a long time that I could do it with my right hand under. It reverted back after lifting, but it's something I'm currently working on and now a have a method that helps.

So if you find yourself in those positions, I'd definitely recommend them. As for using it as a daily routine preworkout or postworkout, I've never done it. So I can't speak to that end.

As an aside, that website doesn't know anything about exercise or foam rolling. To suggest that our body weight planking on a foam roller to hit our quads, is enough to strain our back or that rolling your calf is going to tear your acl, is clear showing of a lack of subject knowledge. She obviously has little experience with people who exercise under the age of 60. Foam rolling is no different than getting a massage in terms of it's athletic benefits, except that you can do it by yourself and it's much cheaper. Would you contest that massages help with recovery? Because it's well proven massages help reduce inflammation and promote mitochondria.

https://stm.sciencemag.org/content/4/119/119ra13

Foam rolling definitely is beneficial, but if it's worth your time for a daily routine or if it's worth the cost, is up to you.

[bubble_tea]

Have you ever gotten bruises from foam rolling like the girl did in that picture in my link? I rolled my gluteus maximus for the first time yesterday with a tennis ball... and today I noticed a bruise the size of a thumb of the left side and it still hurts when I touch it. That why I googled if it's a good or a bad thing and came across that link.
Did I just overdid it? I worked that side for at least 5 minutes.

Actually, she is a he, and from the comments it looks like he's a personal trainer. At first, I thought he was only talking about the fact that it's bad many physiotherapists recommend foam rollers to their clients to massage the pain away.. because in his opinion, it's not helping, because they are magnifying the causes for the pains by using those foam rollers with a bad posture or gravity working against them. But as I read more through the comments, he seems to be completely against myofascial trigger point massages and he linked to this blog www.bodyinmind.org/trigger-point-evaluation/

[bubble_tea]

As for your link to sciencemag.. I've read it before. Didn't it just prove that a massage right after exercise helps with recovery or did they also prove that once the muscle ache is there, it's still good to massage those inflamed muscles?

[NotJustAnotherGuy]

The study proves that massaging is beneficial to muscle tissue regardless of circumstance, but is especially helpful after exercise since it increases mitochondria production beyond what exercise can do alone.

I have yet to bruise while foam rolling. I use a lacrosse ball and put all my weight onto it, and never once bruised. Easy bruising is usually a sign of frailness that comes with aging, lack of physical activity and blood disorders (diabetes, scurvy, etc..). That woman in that picture was probably up in her age, and put to much weight for how frail her body has come over time. Women live a life style that is usually more delicate than a man's. So it's completely fair that you might bruise more easily than me, since my body has adapted to rougher conditions.

I wouldn't recommend going until you bruise, but I don't want to over exaggerate the damage. A little bruising could certainly be worth it if it helps you get another set it by removing that knot in your way.

[NotJustAnotherGuy]

And the more you do it (you don't have to do it until you bruise to get this effect just fyi), the more resistant you will be to bruising, if followed with sufficient eating.

But the studies out there really point to massaging being good for you. They're not a miracle cure by any means, but there's a reason why all elite athletes are getting them-- because it is an advantage over their competitor. You could certainly do with out as a amateur and likely make similar gains. Fitness is all about gains, and how much time you're willing to put into fitness to get those gains faster. As an amateur, you're not in a race to be the best, so foam rolling is optional.

As for trigger points, I haven't done much research on them, because they're so easy to just do and see for yourself. I'd advise, if you have an immobile area, trying it and seeing for yourself. I have certainly never experienced any harmful effects, but I am beginning to notice a lot of benefits with my right rotator cuff.

[PiuBelloAmante]

I fucking love it! Nothing feels as good! After a leg day

I think it should be performed in moderation
And doesn't replace stretching but can aid recovery

[bubble_tea]

Have you ever gotten bruises like this from it?
www.mykneehurts.co/.../IMG_2813.jpg

[PiuBelloAmante]

No that lady misused the roller and put way to much pressure!!!
literally i dont place that much pressure on it when i role out my muscles, after stretching the fascia over the muscle is already nice and lose, no need to go hard

i also dont roll for more than 10min

[bubble_tea]

Maybe her pain tolerance is just higher than yours? xD
10 mins for both thighs?

[PiuBelloAmante]

No 5 minutes for each
i have a 15minute stretch routine for flexibility then i work out, then i foam roll
by that time i am in the gym so long i just want to get the fuck out lol

[bubble_tea]

Do you only foam roll the sides of the thigh for 5 mins.. or the whole leg?

[PiuBelloAmante]

The whole leg, hams, hips, quads, and calves

[Aud_Queen]

Yep! My entire track & cross country team have 4-5 that the team used year round.

It relaxes the big muscle groups, stretching them out a bit. Especially it it's tense, knotted or cramping. For smaller parts of the muscle we us lacrosse balls.

It depends on what you want to use the roller for :)

[bubble_tea]

Has anyone in your team ever gotten this from foam rolling?
www.mykneehurts.co/.../IMG_2813.jpg

[Aud_Queen]

Is that a bruise? And no, not that I've seen/ heard of anyways.

[bubble_tea]

Yes, apparently it's from foam rolling. Not sure if she just bruises easily or if she did it for way too long.

[Aud_Queen]

I think it was something else because of the way the dots at positioned. When you press your thigh against it. It's a very smooth yet hard surface. Foam rolling alone wouldn't give you those marks.

[bubble_tea]

Maybe she used a foam roller like this one?
www.physioroom.com/.../39590_image.jpg

[Aud_Queen]

Not unless she was beaten with it. Her marks would look smilar to the patterns on the ends of the spike.

[aamy811]

Yes definetly get one. I got one not really expecting it to work but when I'm sore it makes it tons better. It's also helped with my stretching

[bubble_tea]

Have you ever gotten bruises from foam rolling?
www.mykneehurts.co/.../IMG_2813.jpg

[aamy811]

Nope never

[BertMacklinFBI]

I do when im at the gym for leg days.

[BertMacklinFBI]

I was perfectly fine before using it and even after using it I don't notice a huge difference.

[bubble_tea]

So.. you think it's inefficient? Are you more flexible now?

[BertMacklinFBI]

if I am more flexible its because I stretch everyday before training. my friend says he HAS to use the foam roller after leg days though or else his muscles will be tight and pinched. so don't take my word for it because some people really do need it after a workout.

[GirlScoutsRevenge]

I read about these things and say a review of them and other equipment. The consensus was they were a waste of time and money.

[bubble_tea]

Why a waste of time and money? Aren't they replacing massage sessions from masseurs to knead knots away?

[GirlScoutsRevenge]

I'll try and find the review for you, they just said it seemed to do nothing at all. This was a professional trainer and just a normal person.

[rgb008]

Yes I use a foam roller.
i'm a runner and a lifter and it really helps me.

[mooky06]

I've honestly haven't seen them before.. Ever!

[bubble_tea]

Really? I thought they were really popular among runners.