Pain from foam rolling the next day(s)...its working?

[jamex]

Got a foam roller and been using it mostly to bust up adhesions in my upper and lower back, and for the most part its done a great job of fixing a lot of issues. Recently however I rolled the shit out off a painful area of to the side on my lower ribs and it hurt quite a bit at the time which is normal but the next day it was still sore like a bruise (but no visible bruising), so I've kept rolling on it and the pain is still there. Hard to say if its getting any better so I dunno if I'm making it worse whatever it is.

Is it normal for stubborn adhesions to be painful for a couple days or more when you're rolling em out?

[Rhinobolt10]

If I overall my calves they get sore as hell.

[Talo]

Can be.

Be sure to drink LOTS of water ( 4L + ) the rest of the day , after you have gone through a hard foam roll. Samething with a deep tissue massage.

Your body is getting broken down and brusing can be a big part of that , so hydrate , eat and sleep for good recovery.

[slick rick]

Where do you get these?

[Talo]

http://www.muscleup.ca/shop/index.php?main_page=index&cPath=2_18

Here is a place.

I've seen them in Fitness Depoit and other places like that also.

[jamex]

Fitness depot and running room both have em. I got a generic black one for around $25 i think, but they had some "pro" version (wtf? its a roller) that cost almost double...they were blue marbly coloured and I saw that version at both stores. Fitness depot chick said not much real difference other than the pro version was constructed to last longer or some nonsense. She recommended the cheaper one in the end :D

ALso its worth noting that nobody can appreciate how essential a piece of equipment this simple roller is...until you try it for a week or 2. I wish I had gotten it years ago and I'm surprised theyre not pimped more often as bodybuilder\athlete must-have.

[Talo]

The black one you are talking about is worth the money. It's alot harder and it will not lose it's shape like most of the others.

Personally the one I have is a filter that I took from work , it is very dense and works amazing ! I've had it for over a year and it has yet to lose shape or strength.

I have also used medicine balls to roll on which work great too.

[faller]

I got a question if you don't mind jamex :D

When you guys roll what count do you use? I've watched some you tube on this but most use a 10 count. Seemed kinda lame to me so i've been doing 40/50 count.

And i agree jamex, wish i found out about this years ago!

[Talo]

I dont even count , but thinking about it I prob spend about 20 seconds in one spot.

I tend to start with my hams , glutes , lower back , upper back - repeat - Then move to my quads and IT band.

If I feel up to it I will grab a small med ball or squash ball and do my chest / shoulders / biceps.

I don't spend to much time counting as the "feel" is more important - Some areas will get more attention than others.

[faller]

So the more pain, more attention? I'd probably have to count, for instance the inner thigh is a lot more painfull on the right than the left due to a minor injury. If i didn't count i'd probably pussy out on the right leg sooner than i should, lol.

[Ritch]

Many times, I`ve spent 20 minutes doing one leg.

[jamex]

I don't spend to much time counting as the "feel" is more important - Some areas will get more attention than others.

Pretty much my philosophy. I roll until I feel like any more isn't accomplishing anything. Sometimes I'll spend 5+ minutes on just my back if its all ****ed up, and sometimes I'll just roll for a quick minute to crack my spine in 4 places and feel like a million bucks right after that.

Admittedly I don't use it anywhere else except my core, but I haven't found problems with my arms and legs....yet :)