T Nation

Started Foam Rolling


#1

So I finally picked up a foam roller to help combat my very seated lifestyle. I followed the Feel Better for 10 Bucks article, also intending to include some of Cressey's shoulder saver rolling because I got a first-degree AC joint separation last week.

Thing is, when I went to do my hip flexors and abductors, the pain was intense in the same positions that Cressey outlined, and no matter how many rolls I did, it didn't really go down. Since I'm brand new to foam rolling, I just want to make sure that this is mostly due to just starting with the rolling, and will go away if I start rolling every day for 10-20 minutes.

On the plus side, after foam rolling, I could throw push kicks to over my head without stretching, so this must be doing something!


#2

Yeah I need to jump back on the foam rolling wagon. Don't know if my new gym has one. Time to invest in one I guess. Definitely worth the 10 bucks or so.

Think they suck? Try doing them the day or two after hitting legs hard!


#3

Just keep doing it, it will get less painful. But yeah those area hurt a lot in most people.
If you real start liking it, get a pvc pipe or something really hard to roll the "easier parts" usually, hams and adductors.


#4

It is normal to feel that the first couple times. If you even wrap your foam roller in a towel to reduce the force being applied to what your rolling, until you can "stand" the hardness of your foam roller without the towel.


#5

pain is normal, as written above. it WILL get easier after a few weeks! if it hurts,it just means you need it more. i had the same problem with my IT band, even with a foam roller and my other foot down i cringed in pain. now i work that area with a pvc pipe with both legs off the ground. results will come through consistency!


#6

i don't have IT band pain when i roll, but i do get excruciating pain rolling the top of the quads. anyone else? i've been rolling for a while and it still KILLS!

step rolling up to 5 days a week maybe?


#7

i rolled everyday, on a bit of a break now (been 2 weeks lol) but ill be starting again soon. wherever i had pain, its decreased ALOT over the past 2-3 months. it might take a while but itll get done soon enough.

i dunno if itll help much but i stretch a muscle immediately after rolling. so for example, id roll my hams and quads, and then stretch the hams and quads for 2-3 sets of 20 secs. then move onto other muscles, and continued in this fashion.