Fixing tight muscles & reducing pain

[WillBrink]

If you're not a regular at some of the better gyms, you may not know of foam rollers. They are used big time now for reducing tight muscles, pain, etc, and improving mobility and such. They are cheap (got one off Amazon for $20 shipped) and easy to use. There's many ways to use them. I have been following this "routine" below after breakfast and it takes 10-15 mins. Helps a ton with my tight back and hips from sitting in front of a comp all day working.

Many vids on YT for foam rolling for specific areas of pain and tightness, but this one is fast and effective for legs/back:




If you use one already:


What's your favorite use for them?
Use at the gym only or have some at home?
Have a favorite "move" with roller I should know about?

[TriumphRat675]

I have had disc problems in my back - I have a roller at home and using it on my lower and upper back helps with reducing muscle tightness and knots that aggravate my pre-existing back problems.

It also seems to help with way-tight hamstrings. I used to use it on the side of my legs - man, that gets painful down by the knees - usually too much of a wimp to do that.

I have used it in the past when muscle tightness gets painful; I have started at a BJJ gym and will be using it more prophylactically before the classes.

[MO_Trooper]

+1 for the foam rollers. They are a lesser known way to reduce muscle soreness and cramping. If you work out regularly or even semi-regularly, make sure to get one of these. They are especially helpful after the more intense workout days, ie long runs, cardio day. Lactic acid buildup can be extremely detrimental and can increase the risk of injury. Using a roller together with REGULAR stretching will do wonders. I emphasize regular because it's easy to just "warm up" and forego stretching. Many people don't equate flexibility with "fitness" but they go hand in hand. A cheap yet invaluable investment. Glad you posted about this.

[yossarian42]

I use it before squats and before I play hockey on my hips. That coupled with some yoga stretches and I'm good to go.

Other than that I use it on my back whenever I'm feeling discomfort, and on days after a leg workout I roll around on the sore muscles as a massage.

[Vic303]

I haven't gotten a foam roll yet, but I do use a knee pillow at night (side sleeper) which has helped my back a lot. Also alleviates some minor hip pain from mild arthritis.

[nc_556]

Foam rollers are great but if you want to see almost magical therapy try out a combined TENS/EMS (Transcutaneous Electrical Nerve Stimulation/Eletro Muscle Stimulation) unit sometime. The mid priced battery operated consumer grade units ($50-100) are now just as effective as some of the units used at sports therapy offices.

[Vic303]

Got a link for those TENS units?

[ap1220]

Another fan of foam rollers here.

I think I picked mine up from Walmart for like $15-20.

Like it was said above, after an intense/heavy workout or long run it helps work out the knots that develop in the muscles. I especially like using it to roll out my IT band and calves. I will use all over though, upper back and neck, lower back, hips and legs as well.

I have really noticed it helping with DOMS.

It can hurt oh so bad but always feels oh so good after .

[nc_556]

Got a link for those TENS units?

We picked up our unit from Amazon.com. They don't appear to have the exact same one available anymore, but it is very similar to the combo TENS/EMS version of this one:

http://www.amazon.com/Digital-Acupun...ords=tens+unit

[the_master_midget]

Graduate from a foam roller and get a piece of 4 inch black abs pipe wrap some duct tape around the ends and center so it doesn't slip on carpet. I also use a racquet ball when I travel and golf balls for my feet. Though if you have not used a foam roller don't try to go straight to hard pipe you can get injured.