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Bolly

Foam Roller

15 posts in this topic

I thought foam rollers were a bit fruity til I used one at the gym. rolling on my outer thigh hurt like heck. Now I've decided I need one. Can I use a tube of poly pipe from a hardware store? most of these foam rollers are PVC tube with a bit of cushion on the outside and something compressible on the inside. will an empty PVC tube suffice?

also, I think I maybe doing some of the rolls incorrectly. There are some hot spots just above my knee which i feel need working. the hot spot is about 2 inches above the top of my knee cap. working on these aggravated the area after completing the rolls. because its in my knee area I get concerned about if its a good or bad thing.

the other question was about technique and things people frequently do wrong or if its possible to do something wrong with a foam roller!

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Very interesting that you should mention 2 inches above your knee. I have the same aggravation but have done nothing about it. Maybe I should.

Thanks for asking, Bolly. Sorry I don't know the answer, but I second your question :)

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an added question is in the instructions given. they will suggest you roll from upper to middle glute. what happens when you roll down the lower? does your butt fall off? I saw the same instructions for outer thigh. mid thigh up to hip. not the lower thigh. This raised questions about avoiding the knee area??

I understand its less to do with a rolling action and more to do with resting on hot spots than rolling over them and not like balancing on a see-saw as you roll the whole length of your thigh.

sking - i'd say you are like me and have quads overcompensating and tensing up. the muscle above my knee has always been a behemoth relative to the rest of my body so I am sure he does more than his fair share.

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From what I know you can just use a PVC pipe without the foam. But it is painful as all hell. Given the price difference it is probably just easier to get a decent EVA foam roller for $20 rather then spending the time and effort organising something crappier for the general savings of a couple of dollars. I got to use an EVA roller the other day, it is now on my to buy list. As for rolling techniques I am not too sure, I have heard not to do your lower back, but then I know heaps of people that use roller purely for their lower back...

As for around the knee, when I had problems with my ITB the therapist massaged all the way down the ITB around the knee and up to the glute. Unless it is just a matter of having sideways pressure on the knee joint or near it.

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I like the sound of these things. Will have to look into buying/making one soon.

Take a look at this video. I have no idea if her advice is any good, but it's worth watching just to admire the gorgeous trainer!

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Good article/video...thanks!

I almost fell over laughing at the youtube comment, "Now I can't go to the gym, because I have a boner."

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Hot girl but her advice seems a little rough. I still enjoyed watching

I'd still like to know how close to joints you should get

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To those who said no. I bought a piece of down water pipe and it is fantastic. No more painful than a foam roller. I'm making good progress. Outer thigh is near painless

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I've heard that you can use a two litre soft drinks bottle filled with water and frozen if you really don't want to spend money on a proper one.

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Here's a good foam roller and tennis ball video:

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Eric Cressey, one of the authors of this article, has his own videos at http://www.ericcress...m-roller-series. (NOTE: I really like his articles and videos. Unlike some other coaches one might name, Cressey has an extensive academic and practical background, and he has built a successful business as a strength and conditioning coach for professional athletes.)

Here is my roller, which I love. It's a round piece of wood (about 3.5" dia. x 30" +/- long) wrapped in a cheap yoga mat, tied with butcher's twine. Cheap and effective.

http://www.flickr.com/photos/7557388@N03/5206672814 (can't get the photo to load; sorry)

With this is another roller I use for my upper back: two rubber balls tied in a sock. With one on either side of the spine, you can roll up and down to get the muscles between your spine and your shoulder blades. Ah!

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Nice, John :)

5206672814_bfe43b0e26_b.jpg

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This is the foam roller I made and use:

http://www.homemadestrength.blogspot.com/2011/04/foam-rolling-is-for-church-moms_24.html

The foam roller has basically saved me from my life of bad posture, particularly my neck/T-spine. If I couldn't roll that out, I'm not even sure how to finish that sentence, but yeah, they're good stuff. The purpose of making one yourself isn't so much the slight savings, but the fact that it will never degrade on you.

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I have the Foam Roller Plus by Perform Better: http://www.performbetter.com/webapp/wcs/stores/servlet/Product2_10151_10751_1004592_-1_1000487_1000486_1000486_ProductDisplayErrorView

Don't buy the ones without a PVC Pipe in the middle.

No matter how heavy duty the foam is, if there is no hard inner core like a PVC Pipe, it will get smushed sooner or later.

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