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3 Questions about Foam Rolling


#1

Just some simple questions that i feel could do with clearing up;

1) Is it safe to use the foam roller on the femur (thigh) bone? I ask this because when you get into areas like the quad and adductors then i sometimes notice i can feel the thigh bone and it causes some discomfort but i don't want to get that too confused with trigger points as i know the difference as i can feel the bone on the roller. I assume it's safe as some people even use PVC pipes for these purposes?

2) Sometimes when i foam roll i feel the "Knots" ping apart, i guess the easiest way for me to describe this is if you take an elastic band and pull it back and release, sort of like a slingshot. I notice it on areas like where the it band/quad is near insertion at the knee cap, sort of like when you roll over that area, the roller gets into a slump and then jumps back up, almost as though it's a ridge. Lousy explanation i know, but just wondered if this was normal?

3) Similar to #1, i have trouble rolling my lats, when i do so, i feel the roller dig into my ribs a fair bit, my roller is pretty firm, but i find this discomfort makes it very difficult to roll my lats, should i stick to just trying to stretch them instead?

Thanks all.


#2

Also have experienced something similar to number two around my scapula pretty sure its a good thing and you shouldn't worry about it.


#3

Hi kiddo.

1) You need to put some meat on your legs if you can feel your femur.

2) Ive never experienced that. Ive been foam rolling daily for about 2 years now.

3) Sometimes a softer roller is actually more effective than a harder one. Also different types of rollers in terms of firmness and circumference for different muscles. Also a softball, baseball and golf ball are useful instruments when rolling. You just need to experiment and see what roller works best for what muscle.

Your welcome.

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#4

I would if i could work them out through my knee problems, still waiting for MRI and slow treatment. No doubt they've atrophied big time.


#5

1) Is it safe to use the foam roller on the femur (thigh) bone? I ask this because when you get into areas like the quad and adductors then i sometimes notice i can feel the thigh bone and it causes some discomfort but i don't want to get that too confused with trigger points as i know the difference as i can feel the bone on the roller. I assume it's safe as some people even use PVC pipes for these purposes?

I think it is okay. I can feel my bones sometimes when I'm rolling. If it hurts on the bone then it might be a muscle lying over the bone that is hurting, though... Or a tendon or something... Dunno. But when I've put sustained pressure on what felt like a bone sometimes it would relax. Strange...

2) Sometimes when i foam roll i feel the "Knots" ping apart, i guess the easiest way for me to describe this is if you take an elastic band and pull it back and release, sort of like a slingshot. I notice it on areas like where the it band/quad is near insertion at the knee cap, sort of like when you roll over that area, the roller gets into a slump and then jumps back up, almost as though it's a ridge. Lousy explanation i know, but just wondered if this was normal?

Yeah. I think it is when you roll onto a tendon or something. I find that around my hip flexors, too. When they are particularly bad it feels like two steel cables from my quad up into my abs. I get it in my calves, too. Two muscles either side... It is like they get a bit stuck together. Sometimes they kinda ping apart and the ball sinks down into the next layer or muscle underneath.

3) Similar to #1, i have trouble rolling my lats, when i do so, i feel the roller dig into my ribs a fair bit, my roller is pretty firm, but i find this discomfort makes it very difficult to roll my lats, should i stick to just trying to stretch them instead?

I think keep rolling. be gentle if you need to be. the aim is to get things to relax not to get things to cramp up in painful spasms. i agree with birdie that sometimes a softer implement is best. you want the muscles to relax so you can wedge things into the lower layer and get that to chill too...


#6

Thanks for the reply, very helpful.