T Nation

Foam Rolling?

Beginners
#1

I read the Feel Better for 10 Bucks (http://www.T-Nation.com/readArticle.do?id=475832) article and I’ve been thinking about trying out this foam rolling thing, however I have a few questions.

  1. Can anyone benefit from this or is it really only for more advanced lifters? To give you an idea of where I’m at I’m 6’2" 205lbs and around 8-9% body fat, so I’m far from advanced but I didn’t just start yesterday either.

  2. Should you warm up before foam rolling similar to stretching or can you just do it cold?

  3. How often do you foam roll and for how long? Is it something you just do once a week? Do you just roll over each muscle once or twice, does it take a while, or do you just play it by ear each time?

  4. Are all foam rollers created equal or are some noticeably better than others?

#2

I’d say anyone can benefit.
I don’t necessarily warm up first but don’t know what the experts suggest.
Varies in length and frequency depending on situation of my back, time etc.
Got mine from Tate’s http://www.elitefts.com/
it’s good to go and I weight 220.

#3

1, anyone Id say enjoy the pain :slight_smile:

  1. suppose you could id just slowly apply more and more pressure

  2. Its not something id say you can over due its massage id just get er done as often as you can

  3. great link above id also look into hardware stores pool noodles etc but you need a pretty stiff one

Phill

#4
  1. anyone
  2. I do it as part of my warm up. On days where my body feels extra tight I do it at night as well.
  3. Almost every day.
  4. what phil said
#5

Check out my thread in the Bodybuilding forum called “Starting now to prevent injury” on the first page. It has quite a bit of great info I learned about foam rolling from experienced people and therapists. Check it out.