Foam Rolling..

[Packy]

This is something that should be incorporated into your exercise regimen, either prior or after or on alternate days. It is especially beneficial if it involves cardio activity with lots of repetitive motion, or strength training. One by-product of Strength (or running/cycling) training is hypertrophy(muscle tissue growth) which is generally desirable. But, it also will cause them to shorten and also develop anomalies that result in lack of agility,stiffness, & chronic pain-- even in your joints. Working out a lot can make you feel like a cripple, or "musclebound" and that's no good, obviously. So, a stretching workout is essential, and in addition to doing stretching exercises , as much time should be devoted to Foam Rolling workouts. The rollers are molded, dense polyethylene foam cylinders in various lengths, about 6" in dia. Some are cleated, with a convoluted egg-carton texture. Basically, you lie on the roller, move around on it, and your bodyweight squeezes your muscles like a sponge. Caveat: The discomfort you experience during use, is a sign they are working. Oh, yeah. To show how much they are in demand these days--Walmart even handles foam rollers. There are numerous Youtube instructional videos on them; John Platero or Sara Solomon or Lee Hayward or Athlean-X have really good demonstrations on their use. I can attest to their effectiveness, and really can't find any authoritative criticism of their use--except if you are trying to cure a medical issue that requires some other type of intervention. Things like that. Hope that helps you some.

[rosarugosa]

Packy: My manager was telling me that her physical therapist had recommended something similar for her when she was treating for sciatica (My DH is currently experiencing sciatica, so we were discussing treatment options).

[cdttmm]

I have a feeling me and my foam roller are going to develop a new and closer relationship in 2015 as I up the ante on my training. I have both the smooth one and the contoured one, but I use the contoured one more often.

[TxZen]

I have used on for years, on my knee and back. It's wonderful.

[KayLR]

Thanks for this---going to look into one for the hubs. He's having real problems with sciatica right now.

[Packy]

I should also have mentioned that anyone trying these has got to be in kind of good shape and have a certain amount of flexibility to use them. I can only say that they, along with stretching, greatly compliment a strenuous fitness regimen, when used on a regular basis. They can alleviate back pain, in some cases, but I can't vouch for them being a cure-all for orthopedic problems, as such, and I haven't seen any sites that do.

[CathyA]

I actually have one of those........although I haven't used it for awhile. I was introduced to one of them in P.T. for my knee problems. It lets me stretch and hyper extend my knee joint and leg muscles more. Very useful.
Those big exercise balls are useful PT tool too.
I think stretching is severely under-rated. It also gives me energy.
I wish surgeons would have their patients try PT before resorting to any surgery. But they don't make any money that way. :(

[Packy]

CathyA--I can definitely see where stretching would make a person more energetic. If flexibility is poor, and range of motion limited, then the individual will be less agile, less stable doing tasks. You'd eventually end up with decreased mobility, due to feeling(and being) at risk for falls & other injuries. It would in turn have a self-depressing effect. Kind of a downward spiral.

[CathyA]

Hey Packy.........for me, it was as good as caffeine. I think some good stuff gets released from stretching......in addition to just becoming more mobile.

[Tradd]

Thanks for the reminder to get a new foam roller. I had a 36" long one that was 6" in diameter. I wore it out (compressed in the middle) I used it so much. I got a smaller replacement, but it's smaller in diameter and doesn't work as well for me. It worked pretty well on my very tight IT bands (helped with some right knee pain).

[Packy]

I was wondering it they don't eventually become compressed after flexing so many times. I've heard they make them in varying density as well as the ones that are convoluted. Now, the WalMart units that I've got--I would just assume that they are entry-level quality. I've seen some advertised for sale online that are more expense. But, these will suffice, for now.

[Rachel]

There are these things called "Yumana" balls---just rubber balls in various sizes that you can use in a way similar to foam rollers. Google "Yumana body rolling" to find out about it. I took a workshop and loved it, really helped get the kinks out of all the muscles.

[Molly]

I love foam rolling but am having difficulty due to arthritis, especially in the shoulders and neck. I can do the IT bands ok, but when I try to do my hamstrings, the pressure on my shoulders is too much.

Because of my lack of flexibility, I'm having a hard time doing my quads too.

Anyone have any tips for people with flexibility issues using foam rollers. I'm open to anything.

[Tradd]

Molly, try standing against a wall, putting the foam roller between you and the wall, and do it that way. Or try it in bed.

[Packy]

One thing you can do is use a set of those "perfect pushup" handles to grip, on the floor behind you. They allow you to raise up, and stabilize you. What they are is a pair of handles, mounted on a slip-resistant swivel base. Wally-system sells those, too. It does require a little conditioning to do this stuff--but, that is what it is all about, anyway. Another pressure-point therapy tool is a tennis ball. It may also be helpful to have two rollers. One of the 30" smooth, and one 18" convoluted. Having one for support(like the handles), while you roll on the other. You prolly should have a foam exercise mat, too. And a drawstring trash bag to keep everything in. You may think: I've now got $70 worth of stuff, here!!! But, how much does one-two trips through traffic to make it to chiro or massage therapy appointments cost? My point exactly. Again: they don't cure orthopedic problems. But, they can alleviate a lot of the aches and pains(that may even manifest themselves as joint pain)due to overuse and fitness training stresses.

[Molly]

Thanks Packy - This is so frustrating. I've taken care of myself so well over the years, but I am fighting genetics. My mother and her 6 sisters all had arthritis with different degrees of severity. I thought if I ate right and exercised regularly I could avoid some of the problems they experienced. But it was not to be.

I do have a foam exercise mat, foam roller plus tennis, lacrosse and raquet balls. Plus a pulley over the door to exercise my arms. I will look into the convoluted roller and pushup handles. I know what you mean about chiropractic and massage costs. The treatments are wonderful but they don't last long. I cringe when I think of all the money I spent and am no better than when I began. So the home equipment makes sense. I also got a TENS unit and cervical traction unit from my doctor. I don't know what else I can do.