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Hello everyone, how are the hollidays treating you all.
So I've read on here a few times of people using foam rollers, and Im wondering, how or why. I have used something similar on my leg, but can u use it for say your arms. If so, where can I find one ???
It's a bit more difficult for the arms. You need to be able to apply some pressure, so if you crush your arm between your body and the roller, maybe. It'll still be hard to work all areas.
You might consider other tools for the upper body, but a foam roller is important, if not essential.
Go to Perform Better (they sponsor JP's site, so go through the link in the forums) and look for the elite foam rollers (they're black).
If you want portability, get a 12". I have both a 36" and a 12" and they are awesome.
It's a bit more difficult for the arms. You need to be able to apply some pressure, so if you crush your arm between your body and the roller, maybe. It'll still be hard to work all areas.
You might consider other tools for the upper body, but a foam roller is important, if not essential.
Go to Perform Better (they sponsor JP's site, so go through the link in the forums) and look for the elite foam rollers (they're black).
If you want portability, get a 12". I have both a 36" and a 12" and they are awesome.
I wouldn't go without mine now! It's a great way to prepare my body to lift and also feels great when I'm finished. I had a 36" one but cut off 12" and keep the smaller part in my office. Nobody has seen me rolling around yet but what the heck. My gym has plenty so these are only for other times.
I know how to work the triceps. I had a lot of tension in my left tricep and the foamroller got rid of it. You start from your shoulder and make your way to your elbow on your ticeps. The biceps are not very easy though.
When I use the foam roller I usually use it for my legs. I frist learned about the foam roller when I injured my IT Band after my marathon.
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When I use the foam roller I usually use it for my legs. I frist learned about the foam roller when I injured my IT Band after my marathon.
Ditto, 'cept mine was only a half-marathon Well, actually, I'd heard about it around here for years but never really bought into it until my physical therapist suggested it. I guess I'm just too leery of all those wacky claims you see on the Internet
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So I've read on here a few times of people using foam rollers, and Im wondering, how or why. I have used something similar on my leg, but can u use it for say your arms. If so, where can I find one ???
This thread has some good information, and links to information, on foam rollers and other options for self myofascial release. I think it will answer most of your questions.
i have been told that the stick is pretty good. a guy i am training with for my triathlon said it does the same thing as the foam roller. the only downside was that he couldnt get as much pressure with it as he couold with the roller.
anyone here ever use it and if so what are your thoughts?
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I have a Stick, and it works pretty well for fine-tuned rolling, but it's no substitute for a quality foam roller. A note on the Stick: check it's pliability before you buy it (if you are going to a brick-and-mortar to get it) to see if its resistance is suitable for your needs. I got the original version but should've gone with the "stiff" model.
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The Stick is great for hard-to-roll areas (like upper traps) but sometimes you need a partner (ie like for upper traps). And I agree with Ben - check the pliability first!
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I've been wanting to buy the Stick to use on my calves. Do those of you who own it think that's a good choice for that area? My foam roller is great for most of my body and I like my baseball on my upper back, but it's awkward for me to foam roll my calves.
After rolling hard on my triceps (actually next to my triceps, outer arm),. hard to type with my right hand right now. my forearm feels a bit heavy is the reason. my right somehow got tighter than my left, so I spent a lot of time on my right. I am now going to start rolling every day to make sure no knotts or scar tissues build up again. My butt/hips (glute medius and pirformis) and my triceps are my focus to loosen.
One thing I have noticed about when I roll my butt/hips hips, my shin gets a tension feeling the next day. Same with my triceps, but it affects my forearms and hands.
I have one question...I take forever to foam roll. Is it necessary to try and hold the ball or roller or bat (whatever object is used) on the knott until the knott goes away completly and then keep going down the muscle to where its joint or bone is (ex. hip flexors to knee or triceps to elbow)? I am going to loose interest in rolling if I keep doing it like this. Will there be the same results and the same amount of knott loosening sessions before it goes away completly taking about 10-30 min on one muscle (on one side of the body) or spending a minute going down the muscle every inch or maybe going down the muscle every 30 seconds or whatever? What gives the best results? Even if you have rolled an area and thought the knott is gone, when I go back to see if it is gone, and it comes back again (especially triceps).
Maybe massaging is like exercising where the muscle gets rolled during a session and then gets loosen every session or something and with exercising after each session, the muscle gets stronger. If spending too much time on one muscle or too many reps or sets or in the weightroom too long, not much gain will be made. Is massaging the same?
It's difficult for me to know if I'm rolling over a nerve or pinching the edge of a muscle or hitting a knot, so I will drive over any area that feels like a hotspot for a bit, then move on.
In a month or two, it starts to get easier, if you're a first timer.
Oh me too Cynic. I just roll over anything other than a bone or joint. Anyone know how you can tell if you are rolling over a nerve or pinching the edge of a muscle? (anything that your not supposed to be rolling over)? The only thing I don't roll over is my joints (knees, elbows) and bones.
I'd be careful around the outside/underside of your arm ... that dead, heavy feeling could be from rolling over the nerve ... also the lateral part of your upper calf (the peroneal nerve is very close to the surface there).
In general, just roll until things are less sore ... you are not going to work all the "knots" out in a single session. It takes time to improve tissue quality.
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oh okay, so it is like weightraining then. Staying on one spot for too long is like doing too many reps of an exercise if thats the best way to put it.
My right arm is a little dead right now (forearm feels heavy and tight). my right hand is not functioning correctly. Maybe it is a nerve I am rolling over, but it does feel like a knott or some kind of tension. Should I not roll there anyway? I don't know how to explain it properly. When I roll over my triceps on the roller or ball, I can feel the outside/underside of my arm with tension or something, so I thought it was a knott, so I rolled it.
Is there a picture anywhere or a site with pictures pointing to where the nerves in the human body are? Its kind of hard for me because of my reading comprehension to understand by words (I am more of a visual learner) and how I can I get rid of the heavy feeling in my right forearm from rolling the outside/underside of my arm? I did the left too, but it did not affect hanging onto stuff or or a pencil or typing like my right did, and the tenderness/tightness or whatever it is is not affecting anything except for feeling that its there.
My right arm is a little dead right now (forearm feels heavy and tight). my right hand is not functioning correctly. Maybe it is a nerve I am rolling over, but it does feel like a knott or some kind of tension. Should I not roll there anyway?
Yes, I vote you stop doing that, right now.
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I don't know how to explain it properly. When I roll over my triceps on the roller or ball, I can feel the outside/underside of my arm with tension or something, so I thought it was a knott, so I rolled it.
I think there is a nerve running along the underside (tricep side) of the upper arm. That's where the funny bone is, that's where some martial artists know where to hit to disable a limb.
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Is there a picture anywhere or a site with pictures pointing to where the nerves in the human body are?
I've looked, couldn't find anything. Maybe Julie has access to some insider info.
I know I know! I won't do it anymore. I'm mad at myself for doing it. It seems like I cannot trust myself anymore without asking and finding out I am doing the wrong thing. Is it okay to roll out my forearms though to help the tightness go away?
and thanks for the nerve picture chart. I will save that to my computer and also print it out, so when I roll I know not to roll on those spots. I am hoping if I do end up rolling on a nerve by accident I can tell if its a nerve or a knott.
By the way, I am confused in the picture of if some of the nerves are the side of the body, back, or the front for the legs. Also, anywhere in that chart that does not say the word "nerve" is not a nerve right? Just making sure.
Where is the Iliohpogastric nerve located in the lower body Is it the back or the front or the side? I am trying to figure out the exact spot.
How about the obturator nerve, femoral nerve, pudendal nerve, and sciatic nerve?
Is the subcostal nerve a nerve right above the pelvis in the back of the body?
Is the common peroneal nerve the knee or right above the knee? How about the tibial nerve?
muscular branches of femoral nerve and saphenous nerve?
Is there a better picture (front, back, side)? I have hard time understanding if its not an exact picture of someones body. I want to know where for sure everythings located, so I will not roll over it. Is there a website explaining where everything is exactly and showing pictures, so you would not have to answer all the questions. I hate my learning disability
By the way, I am confused in the picture of if some of the nerves are the side of the body, back, or the front for the legs. Also, anywhere in that chart that does not say the word "nerve" is not a nerve right? Just making sure.
My interpretation: brain, cerebellum, spinal cord are the CNS.
Where it says nerve is the peripheral nervous system.
(Am I getting this right Julie?)
The Bracial Plexus is neither CNS nor peripheral, but a region of the body.
For the Iliohpogastric nerve, the word particulate of "gastric" usually means of or relating to the stomach. So I would assume it's in front.
I'll let Julie handle the rest...more questions than I have time for from work.
for those hard-to-manuever areas (eg: biceps, neck) or those times when your full bodyweight is waaaay too intense (eg: glutes, triceps, lats), get off the floor and put the roll betw. you and a wall.
Mon, I don't have time to break down an entire neuroanatomy course. There are many excellent resources on the web, or if you do better with pictures, pick up a copy of Netter
Since pictures are in two dimensions and the body is three ... there are some limitations to all pictures (versus doing cadaver study) but views from multiple angles (like you will find in Netter) helps.
Try a google search ... I think I used "nervous system anatomy" to find that picture. Everything in that picture is part of the nervous system.
A plexus is simply a network of nerves ... the main ones are brachial (in the neck), lumbar (low back) and sacral (pelvic).
And keep in mind that foam rolling is not the be all end all. Just because something "feels" tight doesn't necessarily mean that foam rolling is the answer.
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Foam Rollers ???
Nobody has seen me rolling around yet but what the heck. My gym has plenty so these are only for other times.
Well, actually, I'd heard about it around here for years but never really bought into it until my physical therapist suggested it. I guess I'm just too leery of all those wacky claims you see on the Internet 
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