Foam rolling

[Levo-Lon]

Thanks for that Crackle..

 

[steve292]

What size roller would you buy as a starter?
I've been toying with this idea for a while as my calves get "tight", for a better description.

 

[vickster]

@Crackle i need to get one of these instruments of torture. 45cm or 90cm? The practicalities of my lounge would lend itself better to shorter but could figure out the longer!

 

[Crackle]

Mine is 45, seems to be the most common size used.

 

[vickster]

Cheers. Just watched the vid on page 1, that is a short knobbly one!

 

[Crackle]

The knobbly ones seem to be designed to exert more pressure. I wouldn't start with a knobbly one!

Edit: Mind you that one in the vid doesn't look so bad. I just have a smooth one and that was painful enough to start with.

 

[Andy Jeffery]

I have been really lucky in the last year to have no issues that is until the last ten rides. Every ride no matter how long or short resulted in back pain on the left side and a pain in my left leg on the outside. Both bikes have been bike fitted so not the cause. I do strech after each ride so a bit frustrated as started to wait for it to come on. Last week rolled my legs and hey presto no pain during and after the Cheshire Cat route and the two rides after. I am now making rolling a priority as can't afford a massage after each ride ha ha.

 

[ayceejay]

Sorry if this is a highjack

I keep getting tight calfs..had planter fascia and that took some shifting ,physio and stretching etc..

would rolling one of these rollers work on calfs ? If yes do you just sit on the floor and lift your backside up and move back and forth ?

I don't want to second guess your physio but when stretching calfs, say a forward bend, try not to lock out your knees to see if this helps.

 

[MrGrumpy]

hmm would this be any good for hamstrings, well I have pain at top of hamstring area. Always get it after a hard session cycling, maybe I just need to stretch more

 

[vickster]

Possibly but you should stretch everything after each ride, don't just focus on one bit of the legs

 

[Crackle]

hmm would this be any good for hamstrings, well I have pain at top of hamstring area. Always get it after a hard session cycling, maybe I just need to stretch more

It depends where you are tight. I find Foam rolling helps just above the knee where the hamstrings insert, point your toes left or right as you do it. It doesn't help me much for the back of the leg, instead I lie on my back and raise a straight leg, keeoing the other leg flat. For higher up, I put one leg on a stair, keep the other toe pointed forward and bend forward from the hip, keeping your back straight and shoulders square. As Vickster said, a holistic approach is probably better but concentrating on a sore area will sort it out short term.

 

[NorthernSky]

anyone use massage balls?
wondering whether to get the trigger point one, expensive though

 

[ayceejay]

You could use what the kids used to call a 'bouncy ball' instead put it in a sock and sling it over your shoulder between you and a wall to do your back.

 

[Crackle]

Tennis balls work too.

I got one of these over xmas

http://www.amazon.co.uk/ResultSport®-Athletics-Massage-Trigger-Exercise/dp/B007NYE9E4

To reach a particular trigger point around my Vastus Lateralis. Saves me setting up a mat and roller and putting some shorts on. Also very useful.

 

[NorthernSky]

seen these, http://www.fitness-mad.com/massage-ball-set
a lot cheaper and 3 of them