tight muscles? use a roller

[Har in the Hat]

I have tried this and was skeptical .

does anyone else use a foam roller on their muscles?

 

https://www.bicycling.com/training/a20043397/4-steps-to-fixing-tight-muscles/

 

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[GB13]

Yes, make sure to get a softer one or they really, really hurt. They really help you loosen up tight muscles. I like mine a lot. 

[PMookie]

Yes, before and after I play/get a lesson/go to the range


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[Har in the Hat]

thanks 

I've got a hard one.  it's a Nike with a plastic innercore.  I should probably do some more investigation and look at a softer one.

I see in this video looks like she is using a softer one

 

 

[geez2323]

Use it Twice a day. Love it


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[MattF]

I use alcohol. 

[Angry Yeti]

I have a foam roller and "The stick". Admittedly I rarely use the foam roller and opt for the stick, but close to the same thing. 

Playing sports in college got me hooked on both rolling and ice baths. I feel an order of magnitude better if I am able to use them consistently. 
 

[tommc23]

Foam????? I use 4 inch PVC pipe and I enjoy how it helps me when I'm tight or dore.

[DougC38]

I have a softer one for everyday and a hard one for when I have an issue... I have to foam roll and stretch about twice a day to stay loose or I lock up pretty bad.

When I have pain in my sciatica or if my hamstrings get very tight I use the hard roller or a tennis ball and it usually takes it right out. Being an auto tech and powerlifting training puts a hell of a beating on my posterior chain

[Canucklehead]

I use 3" abs pipe with a yoga mat wrapped around it once and duck taped in place. Have one at work and this is home one

 

Edit- not letting me post a picture, but used paint splatter tape to jazz it up a bit. $5 at Staples

 

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[Big money]

The days I don’t go to the gym . I will do 25-100 pushups a day. Not only do I feel more flexible and awake. My health has improved dramatically doing this the past few months 

[cksurfdude]

Oh yeah.... Like some of the other guys I absolutely must start every day with it...

Gotta do the neck and lower back, then shoulders - upper - middle back, then hips - hamstrings - calves. Then some stretching!

I have 4 rollers, actually...
1 firm (pvc core)
1 medium and smooth
(..from Amazon Basics .. great value)
1 medium-firm with nubbies
(..this one gets the most use)
1 short one to travel with (also Amazon Basics)

Soft ones are easier but don't give you as much benefit, IMHO - if you use it daily you'll probably find you'll want to move to medium or firm.

[Charli]

Never ever roll out your lower back! If your lower back is tight roll out your hamstrings and hips. On roll your upper back where your rib cage is. 

[tommc23]

19 minutes ago, Charli said:

Never ever roll out your lower back! If your lower back is tight roll out your hamstrings and hips. On roll your upper back where your rib cage is. 

I always roll out my whole body even my lower back

[Canucklehead]

Never ever roll out your lower back! If your lower back is tight roll out your hamstrings and hips. On roll your upper back where your rib cage is. 

As long as you don't throw your whole body weight on your lower back it'll be fine. I keep at least my feet, sometimes my hands planted to control the amount of pressure applied

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[tommc23]

2 hours ago, Canucklehead said:

As long as you don't throw your whole body weight on your lower back it'll be fine. I keep at least my feet, sometimes my hands planted to control the amount of pressure applied

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I hardly ever keep anything more than my heels on the ground when I do just my lower back. I will say that my back muscles are way bigger than most from how I worked out for years. 

[Charli]

I’d say most of the time it’s hamstrings and hips that are really the problem. So rolling your lower back is just pointless. But yeah if you think it really helps I’d take all weight off 

[Canucklehead]

I hardly ever keep anything more than my heels on the ground when I do just my lower back. I will say that my back muscles are way bigger than most from how I worked out for years. 

Personally I do that as well. Was just pointing out that gradually increasing the pressure to the muscles was better than going full bore right away

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[tommc23]

20 hours ago, Charli said:

I’d say most of the time it’s hamstrings and hips that are really the problem. So rolling your lower back is just pointless. But yeah if you think it really helps I’d take all weight off 

I agree most of the times it is your hips and hamstrings that cause it... I know from experience that my lower back is caused by my hips about 70% of the time. But I also know that there are times when it is just my back and mainly it starts in my upper back then tightens up my whole back.

[Charli]

Upper back is fine to roll. The rib cage protects it. 

[txgolfjunkie]

If you don't have a foam roller, you can use a lacrosse or golf ball and really dig in while rolling around the tight muscle. You're just trying to release some of the lactic acid that causing muscle tightness. 

[Canucklehead]

If you don't have a foam roller, you can use a lacrosse or golf ball and really dig in while rolling around the tight muscle. You're just trying to release some of the lactic acid that causing muscle tightness. 

Winced a little when I read that. Used to darn near cry some days rolling my quads out with a lacrosse ball.

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[Fireinthehole]

I have been especially since I sit in front of a computer all day. 

I don't before I play, but afterwards-definitely! 

[TR1PTIK]

On 10/25/2018 at 9:29 PM, Charli said:

Never ever roll out your lower back! If your lower back is tight roll out your hamstrings and hips. On roll your upper back where your rib cage is. 

Not sure what you expect to happen if people roll out their lower back. There is a specific way to do this, but if you're trying to warn people that they might break their back, that simply isn't going to happen unless they really, REALLY screwed up somehow.

Also, I see some recommending soft foam rollers because it's less painful. When you first start foam rolling, I can understand the desire to use a soft roller, but there is a reason they make hard ones too. Mild discomfort from myofascial release is normal, but if you're experiencing more considerable pain, then that would likely warrant a different roller or perhaps better/different technique.

[cksurfdude]

Not sure what you expect to happen if people roll out their lower back. There is a specific way to do this, but if you're trying to warn people that they might break their back, that simply isn't going to happen unless they really, REALLY screwed up somehow.
Also, I see some recommending soft foam rollers because it's less painful. When you first start foam rolling, I can understand the desire to use a soft roller, but there is a reason they make hard ones too. Mild discomfort from myofascial release is normal, but if you're experiencing more considerable pain, then that would likely warrant a different roller or perhaps better/different technique.

Yeah, agree .. as with all things like this: start slowly and STOP if you feel real pain .. then go see an orthopedist and/or a chiropractor and/or a physical therapist.

[Charli]

listen to jeff cavalier on rolling your lower back. Guys great and very informed. And no I’m not saying you will break your back. Unless you jump off the kitchen table with said foam roller