Foam roller-ing

[SilverSpoon]

Anyone else using a foam roller to do "pre-hab" type stuff?
I have been using it on my thoracic area, and every morning I get a nice adjustment, as if I were at the chiropractor.
But most interstingly, I have been using it on my IT bands (ouch) and piriformis muscles.  I think from years of squatting and deadlifting (in particular) that my hips were overly tight.
I have only been using the foam roller for the past two weeks, and I can already see an increased ROM when I stretch.  I have found certain "knots" (for lack of a better word) in my left trapezius, my left and right hip, that hurt like a son of a gun when you roll onto that spot.  It appears these "knots" are beginning to release, which had previously not worked even with deep tissue massage.

I got my foam roller from EFS, the Axis model as it is for people over 200 lbs. 

[kiwiol]

Interesting. How long do you spend on it each day to get the increased stretch / ROM?

[SilverSpoon]

I am spending about 10-15 minutes each session.  Lots of stuff on Youtube about foam roller stuff, particularly the piriformis syndrome.

[Swedish Viking]

It's pretty good and I do it often, though not on a foam roll.  What you'll find is that you really end up using it for getting yourself out of acute pain.  It's really not going to permanently solve any problems-good program design does though.

[Ursus]

Anyone else using a foam roller to do "pre-hab" type stuff?
I have been using it on my thoracic area, and every morning I get a nice adjustment, as if I were at the chiropractor.
But most interstingly, I have been using it on my IT bands (ouch) and piriformis muscles.  I think from years of squatting and deadlifting (in particular) that my hips were overly tight.
I have only been using the foam roller for the past two weeks, and I can already see an increased ROM when I stretch.  I have found certain "knots" (for lack of a better word) in my left trapezius, my left and right hip, that hurt like a son of a gun when you roll onto that spot.  It appears these "knots" are beginning to release, which had previously not worked even with deep tissue massage.

I got my foam roller from EFS, the Axis model as it is for people over 200 lbs. 

Do you work for EPS?

[SilverSpoon]

EFS?
No, not in the least.
I am a lawyer.
EFS has some decent products and good deals when they have a sale going on (which is when I bought a couple of Swiss balls and the foam roller).
Their benches and racks are top notch, but very pricey.
Plus, much of their stuff has a lot of unnecessary additions (in my opinion) for band work, reverse band work, etc.  All stuff geared towards Westside Barbell philosophy PLing.
I like traditional weight training, as in my experience you don't need band/reverse band/chains work when you are not competing in gear assisted PLing.

[SilverSpoon]

It's pretty good and I do it often, though not on a foam roll.  What you'll find is that you really end up using it for getting yourself out of acute pain.  It's really not going to permanently solve any problems-good program design does though.

Swedish Viking, I am not in acute pain, but have identified areas where I am very tight, and the knots are very apparent now.  I would assume that using the foam roller, or tennis ball technique (see DeFranco's videos on Youtube regarding piriformis issues) is similar to Rolfing.  Sort of "stripping away" the knots and allowing the muscle/fascia to release.

I need to schedule a deep tissue session though, as I haven't had one in about 6 months. 
This is an area where I feel many lifters just resign themselves to "getting older" and "not being as flexible".  I want to be more flexible than I have been in the past few years, as well as stronger.  I have heard very good things about Yoga for Regular Guys (YRG--Diamond Dallas Page), and may borrow my friend's DVD set to see if it is for me.
Also, my friend's wife is a yoga instructor, and has offered to have some private sessions for my wife and I, so I may look into that.
I am not going to jump into being a yoga nut (there are many of those near me), but want to use it like anything else, a tool, to make my lifting and golfing better.

I'd bet Coach knows a lot about the foam roller pre-hab stuff.

[Swedish Viking]

Hey man, really like that last part there...just a tool like everything else.  I'm taking a yoga class next weekend.  I might start wanting to get a better grip on that whole side of wellness. 

What I meant by acute pain was more like if you are having any pain right now rather than just extreme pain in general.  A lot of times, people with runner's knee feel a little discomfort when squatting for instance, but can roll their IT bands for 2-3min and be good to go.  The real problem though has to be solved adressed in the program design. 

I roll with a hard med ball, glutes, quads, calves.

[SilverSpoon]

Swedish Viking, in the past, I was so inundated with HIT thinking (Arthur didn't believe in stretching or cardio) that I scoffed at what many were doing.
I was in fact very flexible, and had great stamina.  That was while I was in law school.
Now that I've been a lawyer sitting at a desk/car/courtroom for a number of years, I get fucking stiff.
Need to look into the tool box for some ideas on how to get rid of some of this tightness, particularly in the piriformis and IT band.
What is interesting to me as of late is inversion tables.  I bought my Dad one (a Teeter) a couple of years ago.  I have been using this about 3x week, and I can feel my hip flexors releasing, my abdominals getting a good stretch, and my piriformis getting looser.
The inversion + foam rollering may be just the ticket. 
With yoga, maybe I'll be able to keep the "release".

[OneMoreRep]

This entire thread sounds like one big infomercial for the Foam Roller.  I'm surprised a 1-800 number hasn't been added to the mix along with a prompt stating that if you call within the next hour you will get not one, not two, but three foam rollers..


"1"

[SilverSpoon]

"1", I'm just pretty happy with the results I'm beginning to see.  Nothing for me to personally gain.  I don't sell, nor do I have stock in foam rollers.

I'm going to buy the inversion table from Costco, as they carry Teeter, which is a reputable brand.

I was just attempting to share a positive experience.  You can use a tennis ball, or when you get more pain tolerance, even a lacrosse ball (what one guy uses on another board I frequent--that has got to hurt like hell).

[The Showstoppa]

Spoon.....I sold them and have one.....excellent for the back and quads.... the Carolina Hurricans bought a bunch from us a few years ago and I got one....love it.  Their team trainer has them all using them.

And I also used to sell Teeter....best on the market and the inversion table is great.  Used one for about 5 yrs anytime I got a break at the store.

[SilverSpoon]

Showstoppa, would you mind sharing your experience using an inversion table?

I find inversin very intriguing, as a lof of the old timers used inversion boots and swore by them for spine relief from heavy squatting.
While I certainly don't squat "heavy" (I prefer higher rep ranges for metabolic response), I think squatting/aging/sitting at a desk takes its toll.

[The Showstoppa]

Showstoppa, would you mind sharing your experience using an inversion table?

I find inversin very intriguing, as a lof of the old timers used inversion boots and swore by them for spine relief from heavy squatting.
While I certainly don't squat "heavy" (I prefer higher rep ranges for metabolic response), I think squatting/aging/sitting at a desk takes its toll.

It was great.  I had/have a lower back issue that is muscular related and it gives me the ability to really get a great stretch.  That is really the key, if it's a muscle issue, they are great.  We had a chiro who sent us all his patients so they could get some relief at home too.  If its some type of spinal injury thing, I would HIGHLY recommend seeing a doc before using one.


As for its use, it has a bit of an adjustment period as you get such a blood rush to the head.  Best way to get used to it is start out slowly.  The Teeters you can actually adjust how much you are inverted just by shifting your arms either above your head or move them down the front of your body.  The come with a video to help you out.  Start out flat, as you would be amazed at how good that feels...then just work your way to gradually getting more inverted.  After a few sessions, you will be able to be completly inverted with no problem.  They used to recommend only being inverted for a few mins and then rotate up and give yourself a break, not sure abou that now, but you will adjust on your own.  And I would say don't but a cheap brand....not exactly safe to be upside down with your neck and spine exposed for a nice piledriver on a shitty machine because you wanted to save some $$$.

[SilverSpoon]

Showstoppa, thanks.
I have used my father's (that I bought him), and am even able to do sit-ups on the machine, but I can't bounce around like the 70 year old inventor of the thing.
I would need to keep in my garage though, which is sort of a pain in the ass, but not as bad as this piriformis.
They say you get all of the relief necessary at 70 degrees or so.
A lot of the old school guys used inversion boots on a chin up bar, and they appear to have less injuries.

[The Showstoppa]

Showstoppa, thanks.
I have used my father's (that I bought him), and am even able to do sit-ups on the machine, but I can't bounce around like the 70 year old inventor of the thing.
I would need to keep in my garage though, which is sort of a pain in the ass, but not as bad as this piriformis.
They say you get all of the relief necessary at 70 degrees or so.
A lot of the old school guys used inversion boots on a chin up bar, and they appear to have less injuries.

When you think about it, it's a mild form of traction (sp) like the hospitals use.  It takes all the pressure off your joints and spine, which is what felt so good.  I got to a point that hanging inverted I could spin all the way around and face the other direction....haha  And you can even try this if you don't believe it, but you will "grow" a little after using it.  Our spines are so compressed and by relieving it, you get a little taller.....alas, it's only short lived....

[SilverSpoon]

Showstoppa, either last year or two years ago, Phil Mickelson claimed he grew an inch (in his mid to late 30's) because of stretching.

[The Showstoppa]

Showstoppa, either last year or two years ago, Phil Mickelson claimed he grew an inch (in his mid to late 30's) because of stretching.

It might sound like a bit much, but there is no question our spines are compressed.  Talk to anybody who was Airborne in the Army and they will tell you how compressed theirs are from jumps.  And with Phil carrying the extra weight he did for quite a few years, it probably did compress his somewhat, and stretching for a golfer is VERY important.  I hadn't heard that, cool to learn something new.

[SilverSpoon]

He even changed the length of his putter for a brief while to accomodate his newfound "tallness".
Sitting at a desk compresses the shit out of our spines, which is why I like stretching so much.

[Coach is Back!]

The first thing my athletes grab when they get in the gym is a foam roller for soft tissue work. They go through 7 steps of myofacial release before the dynamic warm up.
In this order...

Lumbar, thorasic, cervical, both IT bands, glutes and glute ham tie ins and TFL.

[Coach is Back!]

I started using them in my programs about 6 or so years ago.

[SilverSpoon]

Coach, my strength and conditioning coach at Villanova (Jeff Watson, he is now in Canada) was using these while I was in law school.
I used them in the past, but I didn't have these damned "knots" and/or "adhesions", so I didn't see their value.
Now that my hips are tight as hell, I see their value.  I think my hips have gotten tight due to becoming an avid golfer.  I should be a 5 or so by next year.  I am just starting to get into low 80's, but leave 5-7 strokes on the course every round.

[PJim]

Used it for my IT band.

[johnnynoname]

Foam Rolling= utter, new age, NASM sponsored bullshit


rest, stretch, grit you teeth when it hurts, take "Ice baths" and repeat

[Ug]

Move this to training