Foam Roller

**DOMS** · 08-30-2006, 09:27 AM

Where is a good place to buy these (quality-wise)?

Also, what book and/or website can provide information on using it?

Thanks.

**P-funk** · 08-30-2006, 09:29 AM

performbetter.com

power-systems.com

get the ones that are re-enforced. they are harder and will last a long time. the cheap ones that are just foam and not structured end up denting and getting bent out of shape within' a 2 month time.

**Dale Mabry** · 08-30-2006, 10:07 AM

I got the high density foam one that is read and it doesn't seem more rugged than the white one. I didn't pay for it but I don't care. Make sure it is reinforced as patches said.

**DOMS** · 08-30-2006, 11:02 AM

Thanks guys.

**CowPimp** · 08-30-2006, 11:29 AM

Quote:

Originally Posted by Dale Mabry

I got the high density foam one that is read and it doesn't seem more rugged than the white one. I didn't pay for it but I don't care. Make sure it is reinforced as patches said.

The high density ones without cells look cool, but I would splurge and spend the extra $5-10 on one that is reinforced. Plus, they are usually harder and you can really nail a trigger point good. The dense ones still have some "give," and sometimes pinpointing a rough spot becomes an issue when you do it regularly.

Bakerboy · 08-30-2006, 11:34 AM

Isn't it also a weight issue? I mean if you are 250lbs you will mash through the non- pvc ones a lot quicker than if you are 150lbs.

**CowPimp** · 08-30-2006, 09:59 PM

Quote:

Originally Posted by Bakerboy

Isn't it also a weight issue? I mean if you are 250lbs you will mash through the non- pvc ones a lot quicker than if you are 150lbs.

Definitely. However, the PVC one is going to hurt a fuck of a lot more if you're 250 as well.

Bakerboy · 08-30-2006, 11:20 PM

So I just started foam rolling and I have a few questions.
1. GG sent me a link on a few of the areas that you can foam roll but I did not see anything for the chest and abdominal areas. Is it ok to roll on your chest and abdominals?
2. I have been rolling twice a day for about 30 minutes each session, when I woke up yesterday I had a two small bruises on my quads and another one on my IT bands. Does this mean I am going too hard or is that normal when you first start out?

**CowPimp** · 08-31-2006, 10:56 AM

Quote:

Originally Posted by Bakerboy

So I just started foam rolling and I have a few questions.
1. GG sent me a link on a few of the areas that you can foam roll but I did not see anything for the chest and abdominal areas. Is it ok to roll on your chest and abdominals?
2. I have been rolling twice a day for about 30 minutes each session, when I woke up yesterday I had a two small bruises on my quads and another one on my IT bands. Does this mean I am going too hard or is that normal when you first start out?

I've never seen anyone roll their chest or abs. I don't see why it would be an issue. It's kind of hard to get a decent amount of press on the chest though.

I've never got bruises, but I say tough it out! A little bruising would never stop me, hehe.

AKIRA · 08-31-2006, 11:50 AM

I got mine at Performbetter.com and will prolly get another one.

How long does a SMR session last you guys? I just roll over the troubled areas until I feel a tender spot and hold it until it goes away. Takes me less than 10min at times, but I only do certain areas right now.

I too would like some pics of better areas to use the foam roller. NASM's book only has a handful and from the other foam roller thread I went to the link that displays the same rolls (activites) that NASM has, so no new ideas...

**CowPimp** · 08-31-2006, 11:57 AM

Quote:

Originally Posted by AKIRA

I got mine at Performbetter.com and will prolly get another one.

How long does a SMR session last you guys? I just roll over the troubled areas until I feel a tender spot and hold it until it goes away. Takes me less than 10min at times, but I only do certain areas right now.

I too would like some pics of better areas to use the foam roller. NASM's book only has a handful and from the other foam roller thread I went to the link that displays the same rolls (activites) that NASM has, so no new ideas...

I do like 5 minutes worth before workouts, sometimes more if I have more time. I will do full body sessions occasionally if I have a gap between clients or something, and that takes more like 20 minutes.

Bakerboy · 08-31-2006, 02:25 PM

Thanks Cow. I have been staring on my back then down the backside and down my legs until it reaches my feet. When I get to an area that is painful I stop for 20-30 seconds. Then I roll down from my shoulders to my feet. To put more weight on my chest I get into a superman position with my arms out in fron t of me. I feels surprisingly good on my abs. Then I do my tri's and lats. Then it's down the IT bands. Then the inner thighs. It takes me a long time, but I like to do a thorough job. I also throw in some balance stuff and arch work at then end. Then I stretch!

I just wanted to make sure I was doing it right.

**P-funk** · 08-31-2006, 02:33 PM

if you want to get some fascia that effects you whole body, take a tennis ball and roll it on your foot for about 60sec, then the other foot(take your shoes off) and the fascia on the bottom of your foot will loosen you up big time!

Bakerboy · 08-31-2006, 02:43 PM

^ That's what I do except with a baseball.

**P-funk** · 08-31-2006, 02:47 PM

Quote:

Originally Posted by Bakerboy

^ That's what I do except with a baseball.

to hard! the fascia needs to be treated gently and then built up to that. I worked with a guy that was really into this stuff. He didn't even like me using the teniss ball. We would start with these really soft, squishy, balls and work up to hardle little marbles over the course of about 20min. It felt really good! You need to prepare the fascia before going to something so hard.

Bakerboy · 08-31-2006, 03:24 PM

^ P, I started with a racket ball then a tennis ball now I am onto a baseball. I have been doing it for a long time. Although, I am not hardcore enough to be placing full pressure on the baseball.

mike456 · 10-28-2006, 11:06 AM

Quote:

Originally Posted by CowPimp

Definitely. However, the PVC one is going to hurt a fuck of a lot more if you're 250 as well.

so I am 240lbs, wich type should I get? I want one that will last a long time, and that will work good.

thanks

**P-funk** · 10-28-2006, 01:15 PM

Quote:

Originally Posted by mike456

so I am 240lbs, wich type should I get? I want one that will last a long time, and that will work good.

thanks

Mike,

At your size, or for anyone really, these ones are the best money can by. Slightly more expensive but, they will last you for ever. they wont give on you:

check them out

**CowPimp** · 10-28-2006, 01:29 PM

The one P mentioned is good. It's a little softer than I lilke though. I like the one with a PVC pipe in the middle:
http://www.performbetter.com/detail....tegoryID_E_235

I would imagine that it lasts quite a while as well.

Richie1888 · 10-30-2006, 04:00 AM

i was wondering what these foam rollers do exactly my gym has a couple but only one guys actually uses them can anyone explain their bennefit or post a link for it

thanks guys

**CowPimp** · 10-30-2006, 04:12 AM

Quote:

Originally Posted by Richie1888

i was wondering what these foam rollers do exactly my gym has a couple but only one guys actually uses them can anyone explain their bennefit or post a link for it

thanks guys

http://www.nasm.org/ContinuingEducat...echniques.aspx

Richie1888 · 10-30-2006, 05:17 AM

Quote:

Originally Posted by CowPimp

http://www.nasm.org/ContinuingEducat...echniques.aspx

thanks

Tropicalgirlxx · 11-30-2006, 11:12 PM

I am going to order one of these...I have problems with my back. Thanks for all the websites!

www.myspace.com/tropicalgirlxx

08-30-2006, 09:29 AM	#2
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,234	performbetter.com power-systems.com get the ones that are re-enforced. they are harder and will last a long time. the cheap ones that are just foam and not structured end up denting and getting bent out of shape within' a 2 month time.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

08-30-2006, 10:07 AM	#3
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,736 Photos: 10	I got the high density foam one that is read and it doesn't seem more rugged than the white one. I didn't pay for it but I don't care. Make sure it is reinforced as patches said.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

08-31-2006, 11:50 AM	#10
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,446 Photos: 3	I got mine at Performbetter.com and will prolly get another one. How long does a SMR session last you guys? I just roll over the troubled areas until I feel a tender spot and hold it until it goes away. Takes me less than 10min at times, but I only do certain areas right now. I too would like some pics of better areas to use the foam roller. NASM's book only has a handful and from the other foam roller thread I went to the link that displays the same rolls (activites) that NASM has, so no new ideas...
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

08-31-2006, 02:33 PM	#13
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,234	if you want to get some fascia that effects you whole body, take a tennis ball and roll it on your foot for about 60sec, then the other foot(take your shoes off) and the fascia on the bottom of your foot will loosen you up big time!
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

10-28-2006, 01:29 PM	#19
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,400	The one P mentioned is good. It's a little softer than I lilke though. I like the one with a PVC pipe in the middle: http://www.performbetter.com/detail....tegoryID_E_235 I would imagine that it lasts quite a while as well.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

08-30-2006, 11:34 AM	#6
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	Isn't it also a weight issue? I mean if you are 250lbs you will mash through the non- pvc ones a lot quicker than if you are 150lbs.

08-30-2006, 11:20 PM	#8
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	So I just started foam rolling and I have a few questions. 1. GG sent me a link on a few of the areas that you can foam roll but I did not see anything for the chest and abdominal areas. Is it ok to roll on your chest and abdominals? 2. I have been rolling twice a day for about 30 minutes each session, when I woke up yesterday I had a two small bruises on my quads and another one on my IT bands. Does this mean I am going too hard or is that normal when you first start out?

08-31-2006, 02:25 PM	#12
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	Thanks Cow. I have been staring on my back then down the backside and down my legs until it reaches my feet. When I get to an area that is painful I stop for 20-30 seconds. Then I roll down from my shoulders to my feet. To put more weight on my chest I get into a superman position with my arms out in fron t of me. I feels surprisingly good on my abs. Then I do my tri's and lats. Then it's down the IT bands. Then the inner thighs. It takes me a long time, but I like to do a thorough job. I also throw in some balance stuff and arch work at then end. Then I stretch! I just wanted to make sure I was doing it right.

08-31-2006, 02:43 PM	#14
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	^ That's what I do except with a baseball.

08-31-2006, 03:24 PM	#16
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	^ P, I started with a racket ball then a tennis ball now I am onto a baseball. I have been doing it for a long time. Although, I am not hardcore enough to be placing full pressure on the baseball.

10-30-2006, 04:00 AM	#20
Richie1888 Registered User Join Date: Jun 2006 Posts: 1,092	i was wondering what these foam rollers do exactly my gym has a couple but only one guys actually uses them can anyone explain their bennefit or post a link for it thanks guys
	When you play for Celtic forget the Jersey forget the club, your playing for a people and a cause.

11-30-2006, 11:12 PM	#23
Tropicalgirlxx Registered User Join Date: Apr 2004 Posts: 230	I am going to order one of these...I have problems with my back. Thanks for all the websites! www.myspace.com/tropicalgirlxx

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