Foam Roller

[OakLeaf]

So... you PT types... I've never used a foam roller, but the more I learn about connective tissue and chronic muscle tightness, the more I want one. Are there stretches and massage moves I can learn from a book or DVD, or do I need some in-person instruction to do it safely and effectively? Is there a DVD you'd recommend? I know the rollers come in varying diameters and degrees of firmness - is there a particular one you would recommend to a noob with some minor joint issues, very tight and stubborn muscles, but generally good flexibility? TIA

[Zen]

You can get one from most any PT clinic.
Here's (http://www.performbetter.com/catalog/assets/Exercisesheets/PDF/FoamRoller.pdf) an into to stretching and exercises using the foam roller.

[Wahine]

Foam roller exercises.

The most common foam rollers are 3 feet long and 6 inches in diameter. You should be able to buy them from a PT clinic but you can also get them on-line. The cheapest ones (white ones) are open cell foam and do break down eventually but are usually adequate for home use. You can buy more expensive models that are closed cell foam, more durable and easier to clean.

Check these videos out:

This one qualifies as soft core porn IMHO, the demo pretty hot.

http://video.google.com/videoplay?docid=4653047098474214125&q=foam+roller+exercies&total=42&start=0&num=10&so=0&type=search&plindex=0

This video shows how to use the roller for hams and claves that you don’t see in the first video. I like the quads technique of the first video more than this one.

http://video.google.com/videoplay?docid=4653047098474214125&q=foam+roller+exercies&total=42&start=0&num=10&so=0&type=search&plindex=0

This video gives some options to use the roller to work out the back muscles a bit.

http://video.google.com/videoplay?docid=-2401749232507661149

Hope that helps.

[OakLeaf]

Got my foam roller yesterday and made love to it for half an hour as soon as I got home :D Mmmmmmm that feels good. Kind of like my old Ma Roller, but not so intense(ly painful). Thanks for your tips!

[redrhodie]

Thanks from me, too! I used one at my gym on friday after reading this thread. I was having enough discomfort in my hips from riding that I was taking painkillers. I found the "hot spots" and rolled them all out. It hurt while doing it, but I could feel it was working. By saturday morning, I was pain free, and I rode 60 miles sunday with no issues at all.

On another foam related note, I also just tried a Mr. Clean magic eraser, and it's the best thing for cleaning a bathtub ever!