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

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

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

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

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

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

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

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

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

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

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