Does foam rolling actually provide any benefit?

[ruckin]

I'm thinking about getting a foam roller to use, specifically for muscles of mine that tend to get tight like my hip flexors and hamstrings. Theoretically I feel like it should provide the same benefit as a deep tissue massage, but I'm a little skeptical. Does anyone here have any personal experience with consistent, regular/daily/weekly foam rolling that they can share? Both positive and negative experiences would be great.

 

[KillaBig]

I use them on Leg day's to break up folic acid.

 

[Nemesis RR]

Fantastic for sciatica (side of thigh) but painful. Wonders after a back workout to roll it.

 

[insertnamehere]

I use a rumble roller for my back everyday and along with stretching, my back hasn't given me any major problems since.

 

[MindlessWork]

I use a pvc pipe for back and thighs. Painful yet brutally effective.

 

[ruckin]

Fuck it, I just ordered one. Hoping it'll help with hip flexor problems I've been dealing with on/off for a while due to being too tight from sitting at a desk so much every day, at least I'm assuming that's the root of the problem is anyway.

 

[Izk]

They only cost like $5-10. Might as well try it.
Trigger pointing or static stretching after a workout will probably work better for releasing muscles. A tennis ball is cheap and effective too!

 

[MindlessWork]

Fuck it, I just ordered one. Hoping it'll help with hip flexor problems I've been dealing with on/off for a while due to being too tight from sitting at a desk so much every day, at least I'm assuming that's the root of the problem is anyway.

I work a desk job as well, as a systems administrator...foam rollers help ease the tightness especially before a workout session.

 

[Izk]

I work a desk job as well, as a systems administrator...foam rollers help ease the tightness especially before a workout session.

Release those hip fexors with lunges and lots of stretching!

 

[Izk]

Fuck it, I just ordered one. Hoping it'll help with hip flexor problems I've been dealing with on/off for a while due to being too tight from sitting at a desk so much every day, at least I'm assuming that's the root of the problem is anyway.

Work on releasing the hip flexors and strengthening the glutes. Lunges are sick for this problem, as are single leg romanians.

 

[Docd187123]

Fuck it, I just ordered one. Hoping it'll help with hip flexor problems I've been dealing with on/off for a while due to being too tight from sitting at a desk so much every day, at least I'm assuming that's the root of the problem is anyway.

I use my rumble roller everyday in the gym and even at home at times. For tight hips look at the ass to grass squat thread. I posted videos for hip stretches

 

[kaizoku]

Huge fan of foam rolling.
Another thing with sitting all day is releasing your psoas.

My favorite way to do this:
Lay on your back, one leg straight and the other bent at 90 degrees. Stuff the lacrosse ball into your psoas on the bent leg side, grab a heavy dumbbell/kettlebell and push down on the lacrosse ball while rolling it around. Do this for 2 minutes. At the end of the 2 minutes, keep pushing down on the ball and slowly straighten your bent leg. Repeat on the other side.

 

[ruckin]

Thanks fellas, lots of good advice in here. I'm gonna try some of this stuff when I get home later tonight.

 

[ruckin]

Another question for you foam rollers: is it better to roll out a tight muscle before lifting or after? Or both? I know that static stretching of a muscle before a workout can reduce performance, so I'm wondering if the same is true for something like this?

 

[Izk]

Dynamic stretch beforehand, static stretch afterwards.
Honestly, i think foam rolling is fairly ineffective compared to other methods. But thats just imo.

 

[Flex14]

I use my rumble roller everyday in the gym and even at home at times. For tight hips look at the ass to grass squat thread. I posted videos for hip stretches

Huge fan of the rumble roller as well because it can really get into the tissue. I believe self myofascial release therapy is great to stretch especially for the back and legs. Pre leg and back training I will go over the area to open it up and to stretch it out, bringing blood into the area to prepare for the session. Foam rolling is definitely something I advocate for. It helps avoid tightness, keeps body mechanics in line and I personally like how it feels after rolling out my legs lol. Hope this was helpful.

 

[Fear of the Dark]

Foam rollers are great. As others have mentioned, a tennis ball or lacrosse ball is awesome for trigger points n knots. A thera-cane works well too. I now use a baseball bat or a rolling pin in place of a foam roller for some muscles. Get an arsenal.....it doesn't get any easier as you get older!

 

[showstoppa]

Use my foam roller all the time and it helps with soreness and knots especially helps with PIP but fuck the thing is painful as hell.

 

[insertnamehere]

Another question for you foam rollers: is it better to roll out a tight muscle before lifting or after? Or both? I know that static stretching of a muscle before a workout can reduce performance, so I'm wondering if the same is true for something like this?

I roll before and after workouts. If I don't get those tight spots loosened up before hitting the weights, they can be a potential problem. At the very least, they will increase my warm up time.

 

[MindlessWork]

Use my foam roller all the time and it helps with soreness and knots especially helps with PIP but fuck the thing is painful as hell.

Yea tight spots = risk of injury