What is your foam rolling routine?

[zoidberg]

Do you just do stuff that is right/hurts? Or do you do your whole body in a certain order?

Because I never do my calves. Never even thought about it because they never bother me. I did tonight for the first time based on some recs from earlier today, and OMG. I had no idea that shit was so tight! I can't even believe it.

It makes me wonder what ELSE is going on down there??

[joenali]

I do my IT band and my piriformis mostly. Sometimes I'll put the roller vertically down my back (laying on top of it) and then I lay with my arms out to the sides so I can stretch my shoulders. It's hard to explain but it feels good!

[texassmith]

Foam rolling certain areas doesn't affect just those areas. For example, rolling your calves is good for your ankles and Achilles tendons. Keep em in check with rolling and they're less likely to start bothering you.

[spunkypenguin]

I don't go in any particular order, but I do hit all the leg muscles.

[kams]

I do a foam rolling 40 minute class once a week, and then try to replicate that several times a week.

I start by laying with the roller vertically against my back and stretching my chest/back (by bending elbows and trying to rest the backs of my arms on the floor).

Then we split our legs in thirds. ITB top 3rd, middle 3rd, bottom 3rd, then full rolls on the outside, front, and inside (groin) of upper leg. Then glutes, then calves. Then lats.

8-10 rolls on every spot, unless there is a tight spot, in which of course we just work the spot out.

[wambam]

I always do my back then my entire legs. If my shoulders are tight, I will work them too.

[archaeominx]

I've mainly been doing my quads and my shins every few days or just targeting an area that feels tight.

The class that Kams mentioned would be awesome to have. My gym seems to be cutting everything, it sucks

[zoidberg]

May 19, 2013 8:51:35 GMT -5 kams said:

I do a foam rolling 40 minute class once a week, and then try to replicate that several times a week.

I start by laying with the roller vertically against my back and stretching my chest/back (by bending elbows and trying to rest the backs of my arms on the floor).

Then we split our legs in thirds. ITB top 3rd, middle 3rd, bottom 3rd, then full rolls on the outside, front, and inside (groin) of upper leg. Then glutes, then calves. Then lats.

8-10 rolls on every spot, unless there is a tight spot, in which of course we just work the spot out.

Hmmmmmm.....now that you mention it, the rec center does have a foam rolling class. I always wondered what it was like.

[mcc]

After reading this post I foam rolled my super tight back. Amazing! Not something I can do at the gym though--I was grunting and moaning like a freak!

[zoidberg]

May 19, 2013 16:10:15 GMT -5 mcc said:

After reading this post I foam rolled my super tight back. Amazing! Not something I can do at the gym though--I was grunting and moaning like a freak!

I would die a thousand deaths if anyone ever saw my face while rolling. I often wonder if my neighbors can hear me whimpering. What must they think H is doing to me? lol

[mcc]

May 19, 2013 16:54:52 GMT -5 zoidberg said:

May 19, 2013 16:10:15 GMT -5 mcc said:

After reading this post I foam rolled my super tight back. Amazing! Not something I can do at the gym though--I was grunting and moaning like a freak!

I would die a thousand deaths if anyone ever saw my face while rolling. I often wonder if my neighbors can hear me whimpering. What must they think H is doing to me? lol

I bleat like a goat when my physical therapist massages my IT band when it's tight.  There's a dude at PT who makes a low groan that sounds like a cow.  Nothing like the joys of muscle aches!