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Foam Roller (aka Self Massage)

Foam rollers are fantastic self massage (or myofascial massage). This tribe is the place to discuss its merits, how to techniques and tips on using the foam rollers

  • Witty L
Witty L recently joined this Tribe

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Nocturnal R Foam Roller (aka Self Massage) Tribe

Exactly Monica.   Those 5 minutes on the roller does not seem to be adding any value when I'm running hours outside and losing pounds of sweat.  I'm forcing myself to remember the PFs and ITBs to push myself towards my roller.   Hoping to find a b...

Mitchell C Foam Roller (aka Self Massage) Tribe

Contributorsilver Mitchell C Ran a 5k today for the first time since IT band issues took hold and I started using a roller. My splits now are 30-seconds slower that when I was pain-free BUT more than a minute faster than when I became hurt. I went from 7-flats to 9+ splits and running wasn't much fun. I'll never challenge you speedy guys and girls but I feel Progress!

Jane H and Nocturnal R encouraged this.

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Good to hear the improvement Mitchell :)

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Great!!! Assume you are rolling at the right place then. BTW, how often do you roll on your ITB sides. Everyday? 3 times a week? weekly?

Jane H encouraged this.

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Sunny S Foam Roller (aka Self Massage) Tribe

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Sunny S Foam Roller (aka Self Massage) Tribe

Contributorsilver Sunny S There are different kind of rollars in the market how to know which one to buy?? I understand that orange is hardest and black is standard hardness but there are grid without grid. Please guide me

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Hi Nocturnal, Recently bought http://www.amazon.de/Blackroll-Original-Selbstmassagerolle-%C3%9Cbungs-DVD-%C3%9Cbungs-Poster/dp/B004E2TDHQ/ref=sr_1_2?ie=UTF8&qid=1396499402&sr=8-2&keywords=foam+roller dint go for hardest or grid since was not sure if I really need it. I had already used the same at my pt. Lets see with the time if I need a grid will buy that too. Rollars are really magic :). Thanks to you guys for suggesting one.

Nocturnal R encouraged this.

20140101143902-nocturnal

Nice looking roller. There are so many makers out there these days. BTW, such foam rollers no longer give me the hard massage I need. I have progressed to using a PVC pipe used by construction. Had posted it on the photos page. I picked mine up from the discarded ones during one of the road construction near my home. Sometimes, the best things are free :-)

Sunny S encouraged this.

20120528181759-sunnysharmaa

PVC pipe...i think it should work for rolling..but from where you get the idea that would be more cooler?? My mother used to use rollers 10 years back, made up of wood given by her accu puncture therapist. It had lot of wooden spikes. Same guy has lot of different rollers for foot and neck. with this one my right side my thigh muscles have gone lite but left I am still working on.

Nocturnal R encouraged this.

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Mitchell C Foam Roller (aka Self Massage) Tribe

Contributorsilver Mitchell C OK, I've been battling knee pain and other pains on one side only for a long time. I went through X-rays, tried stretching, etc. Then someone said "try a roller on your IT band". It's like a little miracle. I'm not pain-free but after a couple weeks, what an improvement! Psyched!

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Nocturnal R Foam Roller (aka Self Massage) Tribe

Contributorgold Nocturnal R For those looking for some foam rolling guides, this video series is great http://www.runnersworld.com/stretching/foam-roller-video-series

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Tom G Foam Roller (aka Self Massage) Tribe

Contributorsilver Tom G My DC recommended another level to foam rolling. Once you have been doing it for a while and want to increase pressure (my calves need this) she has a 4 inch PVC pipe that wrapped in duct tape. I went to the Home Depot hardware, they already had 2 foot section pre cut for a few dollars. Wrapped it up and it is ready to go. Be careful, I would not run this over a bone, ouch!

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20140101143902-nocturnal

I use a PVC pipe raw. Picked up a 2footer during one of my midnight runs from the roadworks. It's probably a discarded piece. Once cleaned, the surface is smooth and you do not need any duct tape or protection.

Tom G encouraged this.

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Cool, that is a good find. I added the tape for a little extra traction on the carpet and it looks cool too. Anyone ever use the rumble roller? Compared to the hard pipe what are your thoughts.?

Nocturnal R encouraged this.

20140101143902-nocturnal

Yup. Bought one a serveral months ago for deep presses. Use it for my sole to fight against PF, and sometimes on the calves. Too painful for the side (inside and outside) thighs. For normal rolls, I still use the pipe.

Tom G encouraged this.

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Helen L Foam Roller (aka Self Massage) Tribe

Contributorgold Helen L Just thought I'd share this. This is one of my favourite stretches. Lie vertically on your foam roller and open your arms out at 90 degrees - you get a fab stretch across your chest

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Helen L Foam Roller (aka Self Massage) Tribe

Contributorgold Helen L Me and my foam roller! I bought it from Amazon.co.uk. I mainly use it for rolling my thoracic spine. I do wish I had bought the longer roller though because I have since tried one and got a super chest stretch by lying on it longways.

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Suzanne K Foam Roller (aka Self Massage) Tribe

Suzanne K when I squat I hear a popping/clicking in or above my left knee...it doesn't hurt but this cant be good...someone said its my IT band...any advice how to foam roll this out?

Cherif D and Nocturnal R encouraged this.

20140101143902-nocturnal

Not too sure if the clicking is related to IT band. IT band is the pulling of the side thigh muscles. The outer ones. Anyway for IT band rolling, check out the photos section. There should be 3 photos there showing how to roll (plus some comments). Warning, IT band rolling is almost always painful for beginners. It will take about a week or more consistent rolling before one can roll on the side a prolonged period.

Mitchell C encouraged this.

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Anda M Foam Roller (aka Self Massage) Tribe

Contributorgold Anda M my new best friend :)

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Nocturnal R encouraged this.

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Oh OK. It was the netting cover that makes it look different. After removing it, it's similar to other foam rollers. LOL

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the one in my pic has the cover removed, but it was clear plastic; it's got little bumps though :)) i guess it's because of the light in the pic that looks like it's got a net around it

Nocturnal R encouraged this.

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