Foam roller use

story1267

story1267

Cathlete
Question for all you users of foam rollers.....

Here's my story. I have kneecaps that pull to the outside of my legs due to tight ITB. This leads to Rice Crispy Knee Syndrome. Went to PT which did not too much of anything since they were unable to loosen up my ITB with anything they did there.

I picked up a foam roller and will use it on the ITB's and everything else since I'm a walking trigger point (always have been).

How often do you use your roller and is it possible to over-roll?

Thanks!
 
The foam roller is great for the ITB! I really don't think it's possible to over-roll. You just have to be careful about how you use it - when you get to a trigger point, make sure to STOP rolling and let the knot release before continuing to roll (it could take 30 seconds - 2 minutes for the knot to release - be patient). In your case, I would roll after every exercise session, and maybe one or two more times a day beyond that. At the very least, I would do it morning and evening, until the knots start feeling better.

I have a really good book on using the foam roller - I got it from fwonline.com when I ordered my foam roller. I highly recommend it, if you don't already have a book. :) Good luck and happy rolling! :D
 
I don't know about the over-rolling question.

I bought one a few months ago and use a few times a week. Love it! Mine came with a Mark Verstegen/Core Performance DVD that demo'd some exercises.

One thing I noticed at first is that some of the exercises, particularly ITB and lats for me, were pretty intense the first time I did them. They did get better, but that first time was interesting.
 
Thanks Gayle and Emily!

I first did the foam roller at PT where I called it the Foam Roller of Death because it hurts!

But, I think since everything on me hurts, that this might be a really good way to work the chronic tightness out.

I was thinking that I'd use it after every workout. I wonder if it helps to be warmed up before rolling?

Since I think I'd like to start running in the spring I want to spend the rest of the winter getting ready for it and part of that includes fixing up the wonky kneecaps.

Thanks for your replies!
 
I just bought a foam roller last week at Target. It came with a DVD (that I have yet to even open). The foam roller is really painful and I haven't pulled it out more than once or twice since I got it. I have the same problems as the OP and am really hoping that I can get some relief with this thing. I don't know what I'm doing on my own though so I really need to view that dvd!

Allison

http://www.picturetrail.com/allisonj90
 
Do any of you guys with the rollers have problems with bruising? I bruise pretty easy and I'm a little worried that one of these suckers with break every capillary I've got. I think it would be helpful for my legs though especially after the muscle spasms from H-E-double hockey sticks that I had a few months ago.

ETA - Suzanne, I have crispy knees too! I landed way too many jumps on the ice with my knees... They are so loud now. :(
 
Allison, I got that same roller from Target with the DVD. I just used it for the first time last night. The DVD has this kinda odd guy with this very sweet young thing model doing the moves.

It has a bunch of different moves which are great since I hadn't really thought of other uses like glutes and back and hamstrings and calves.

Liann, I bruise pretty easily too. So, I think I'd just take it really easy and go "light" with the pressure in the beginning. Especially with your calves after that horrific episode a while back.

It's funny about the crispy knees. I was climbing the stairs at SO's a few months back and was looking all around like "what's that noise?" Duh, it's me!!!! :+
 
Does anyone feel they've had significant relief with their ITB syndrome from the roller? I've pretty much given up running because it just always flares up and is so painful.

Do you do it morning and night? Before +/or after running?

It's definitely hampered my running which is a shame since DH is getting so into it now and running 5K's left and right

Heidi
 
<<The DVD has this kinda odd guy with this very sweet young thing model doing the moves.>>

Was the model's name Jaqueline and did he keep referring her as being "hard core"? It might be the same DVD that came with mine. :)
 
Gayle, yes, that's the same DVD.

Thanks Karin - I'll check out that website. AND I'll be stealing Pillar of Pain from you too while I'm at it! :p
 
OMG! I hate the "Pillar of Pain!"}( My IT band is tight as a drum too, and so I rolled my body/side of my leg over the thing and about died.

Oh, heavens, is that tendon really supposed to be stretched like that??Please tell me no!}(

My upper back gets all bound up so I like to lay on it and roll it down my back, that hurts in a good way.:) Sigh, but I will have to have a go at it again on the IT band....yukky.
 
Suzanne...I have the same foam roller from Target. I love it for ITB as I am usually tighter on one side. I don't mind the pain really, I think you get used to it and the roller does not hurt nearly as bad as my massage therapist when she massages the same area...:eek:....I have used it before an after a run and other workouts and think it is very effective. I feel "No Pain, No gain".

Also I had recommended to me Pete Egoscue's book "Pain Free". It has helped my sore hip a lot and can help every sore spot on your body, feet, knees, hips, back, hands and neck. Besides it is a good read too...:)..Carole
 
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