foam roller frequency?

[Ritch]

I got one. Use it. Love it. But I feel I`m just winging it. I use it mostly on quads and back. But does anyone know the ideal frequency in which to use the foam roller?

I mean, do you think it can hinder your leg workout if you use it the day before? I`m guessing yes. Say you did a session on your quads, would it be too early to do another session the next day? I`m guessing 2-3 times a week on stuff like quads is plenty. Just looking for your thoughts here...

Also for how long should a session last? Last night I did about 15-20 minutes on my quads, still had some soft tissue sorness, but it`s kind of exhausting to stay on it for extended periods of time. Anyone who`s used it can attest it`s like getting a core workout, holding your weight on your elbows for so long.

[#8]

my strength coach told me to use it before and after my workouts and in between if i had time. i use it every day. i use it during my workouts as i find it drastically reduces DOMS while increasing my flexibility.

according to her every day is good. especially on places that i have pinned. my glutes at first were almost unbearable at first to roll on but now they are fine. i think they help with recovery. for me at least. roll away dude.

hint: if you are using an actual FOAM roller made of that shitty foam they sell, you can make your own that will work much better but will be MUCH more painful at the start. all you need is a 36" piece of ABS or PVC piping which is about $13-$17 from rona, and a yoga mat that you can cut to size. glue the yoga mat around your pipe for better grip and you now have a roller that goes super deep with virtually no give to it.

:)

[AlladdinSane]

^yes.

[#8]

^^ :)

[Ritch]

Awesome, thanks for sharing some info you recieved from your coach Jesey. Gonna rep you when the system allows. Gonna have to wait a while before I get to the metal pipe trick however, sounds painfull...

[#8]

^^ its not metal its plastic. when youre rolling on it though it may as well be metal

[Ritch]

gotcha!

[faller]

I just bought the blue one, not foamy, but still soft.. I was wandering how often and for how long also. I'm also useing it on my fore arms, tedonitis is really acting up. When i do it the next day my forearm is so damned tender i barely put any preasure on it and it still kills.

Should i just suck it up or could i cause some damage if do it too often too soon?

[tiramisu]

No don't suck it up, let it heal for a day or two and do it again. Ice, Ice, Ice.

[Talo]

A tennis ball aslo works great for the smaller hard to get muscles ( chest ,shouler , bicep, etc..) hurts too!

[faller]

Ice, Ice, Ice.

Shit, i forgot about ice! Thanks t.

[Rhinobolt10]

What's the forearm pain from man? If it's from benching, generally guys get it from letting their wrists fall back, it's called handcuffing... just takes a bit of time to get over that one, and foam rolling forearms is pretty tricky as there's so many trigger points you can actually do more harm than good according to an MT I've talked to.

I have heard good things from guys who use the sleeve of a barbell to roll out their forearms tho.

As for the original question: If I've got something acting up, like my IT bands tend to do, I'll foam roll them every training session until it gets under control. After that I'll just roll them on lower body days as part of my warm up.

[faller]

I don't know what its from R10. Its something i've had for years and for the most part its been easy to work around. Just the last month or so its flared up a bit so i thought i'd give the foam roll a shot. I don't know much about it but now you have me thinking about the damage that i could possible do.