what size foam roller?

[EdChap]

Thanks, Lisa. Very helpful.

[Cynic]

Originally Posted by EdChap

I just did my first proper foam rolling session PWO, following the exercises listen in the article and it hurt like buggery...I hope it gets easier.

Hehehe, yeah. It gets easier, or at lest you get accustomed to the pain. The ITB will be pretty bad for a while. It still hurst about 1/2 down the thigh and certain areas of my quads still hurt. Those are the ones to really drive over.

[Jean-Paul]

Some people might want to use static hip flexor stretches and/or foam rolling along with glute activation prior to squatting. Some people might choose to do thoracic extension on the foam roller prior to benching or overhead pressing.

Lisa, how do you do foam roller with glute activation?

I also find that I am having trouble with my left TFL again, and the foam roller doesn't seem to get into that spot very well. Any advice on that?

[Cynic]

JP, maybe you need to go to something with more resistance to sqwashing.

Just a thought.

I know the typical foam roller is useless for my hams, glutes and losing it's effectiveness for my calves.

[Keith Scott]

Originally Posted by Cynic

JP, maybe you need to go to something with more resistance to sqwashing.

Just a thought.

I know the typical foam roller is useless for my hams, glutes and losing it's effectiveness for my calves.

Thats how it is with me many times, so I went with some 6 inch PVC pipe. Makes all the difference in the world

[Kevin T.]

I'll roll before a workout, especially on lower body days, making sure I work my ITB and focusing around my knee, as Eric suggested due to an issue I have. I should roll more on off days, but I'll have to work on that. I also like to roll after taking a shower after one of my ball games, especially focusing on the hamstrings. They can get so tight. I have a double header today, so I can imagine how tight they might be. For parts where I'm feeling really tight, I use the med ball, baseball, tennis ball, etc. I also will throw a golf ball on the ground and roll my feet on it when I'm sitting down somewhere.

[Lisa~]

Originally Posted by Jean-Paul

Lisa, how do you do foam roller with glute activation?

I also find that I am having trouble with my left TFL again, and the foam roller doesn't seem to get into that spot very well. Any advice on that?

HA! I didn't mean to make it sound like I was achieving glute activation with the foam roller. I meant to foam roll first (whatever is tight, TFL, hip flexor, whatever), then do glute activation movements like X-band walks and/or fire hydrants and/or supine bridging, and all of that is part of your warmup before you lift.

I can hurt my TFL plenty with the regular foam roller! But if you can't get enough pressure on it, using something harder like the suggested PVC pipe might be just the thing you need.

When I roll my TFL I'm on my side, hip on the foam roller, top leg in front of me with my foot or toes on the floor. Keeping that top leg in front helps put enough load onto the foam roller that it works for me. But each person has to find a way that works for him.

This article has a picture of Mike foam rolling his hip flexors and another of him foam rolling his TFL. I put my top leg up higher than he does, with my foot closer to my supporting hand, because that puts more weight on my TFL. Feel Better for 10 Bucks

[Lisa~]

Originally Posted by Kevin T.

I'll roll before a workout, especially on lower body days, making sure I work my ITB and focusing around my knee, as Eric suggested due to an issue I have. I should roll more on off days, but I'll have to work on that. I also like to roll after taking a shower after one of my ball games, especially focusing on the hamstrings. They can get so tight. I have a double header today, so I can imagine how tight they might be. For parts where I'm feeling really tight, I use the med ball, baseball, tennis ball, etc. I also will throw a golf ball on the ground and roll my feet on it when I'm sitting down somewhere.

I do some of those same things! I use a med ball at the gym. I keep a baseball under my desk and roll my feet around on it while I'm at the computer. I use that same baseball on my upper back too. It's just smaller and harder and I like a lot of pressure there.

I remember Mike Robertson saying that he doesn't like to foam roll immediately after exercise because he feels like the muscle has so much tension that the foam roller is more painful and less effective (that's not a quote, lol). Maybe by the time you've gotten home and showered it's been long enough, but it was just something to think about.

[Jean-Paul]

As mentioned in the other thread about foam rollers, Elite Rollers are also pretty good.

[gregl515]

I think this might help my wife with tight muscles from lifting 300 lb guys and with release of adhesions from surgery and radiation treatments. What do you guys think?

[Cynic]

Absolutely! Get her a 3' and have her do it 3-4x/week, minimum.

Use the link to Perform Better below and give JP some credit.