IT band. weird one with roller parallel with quad. quad muscle kinda all above roller. without moving hip bend and straighten knee. hard to explain. saw it on athlean channel. seems to work for me
Hello, great advice for any athlete, however I would recommend going way slower so you give your muscles time to drain instead of crushing them. Also consider rolling with your legs rotated 30° inwards and outwards so that you can roll every part of the muscle (specially the calves and the quadriceps, even more so the latter since it goes all the way to the side of you thigh).
I have a love/hate relationship with my foam roller. I also have tight calves so really focus on them when I’m rolling. When I do my glutes, I cross one leg over so I can get into the piriformis muscle as well.
I had the same question a few years ago and did some research and talked to several PTs. While there is some differing of opinion, most recommend waiting a few hours later (If possible). Foam rolling can also be done prior to a workout (strength, cycling, running) as a means to prep the muscles and facia.
Thanks for the great video, it shows how to target each muscle. However, you don't mention how long we should work on each muscle, i.e number of passes or what to do when we find a tight spot. Sorry I've never used one of these before, any advice would be great. Thanks, Simon.
Ok, so I rewatched the video again and just seen the "work each muscle for 30s" text come up at 00:37. Still not sure what to do if I find a sore/tight spot though...
Thanks for the reply, when you say spend slightly longer on it, do you mean pause on the spot or roll back and forth over it? Loving your channel btw, looking to do my first tri next year!
Maybe a basic question, but why roll rather than stretch? What are the benefits? Everyone's going mad for foam rollers at the moment and I don't really see why...
Go for one with a solid inside so that it maintains its shape. If you are new to foam rolling then don't pick one that is too firm on the outside until you get used to the feeling. Beyond this, it doesn't matter too much, they will all do a similar job.
Hey GTN, Check out the Roll Recovery R3 and R8! Great way to roll out a lot of muscles and you can just relax on your couch while you do it! I tend to use this much more than my foam rollers. www.rollrecovery.com/
What's your favourite foam roller exercise? Let us know in the comments below 👇
IT band. weird one with roller parallel with quad. quad muscle kinda all above roller. without moving hip bend and straighten knee. hard to explain. saw it on athlean channel. seems to work for me
The one where you put it back in the corner and walk away!
The foam roller has officially changed my life. After doing these "rolls", I feel amazing. THANKS GTN!
Hello, great advice for any athlete, however I would recommend going way slower so you give your muscles time to drain instead of crushing them. Also consider rolling with your legs rotated 30° inwards and outwards so that you can roll every part of the muscle (specially the calves and the quadriceps, even more so the latter since it goes all the way to the side of you thigh).
Nice additional tips!
I have a love/hate relationship with my foam roller. I also have tight calves so really focus on them when I’m rolling. When I do my glutes, I cross one leg over so I can get into the piriformis muscle as well.
Thanks for this, pulled my glute on the bike and 2 months out from an Ironman! This has helped a lot.
Just got one, so this helps a lot thnx. Really like the channel keep up the great work !
Thanks sparkie, nice timing!
Using push up bars or a step helps with hand positions
When's the best time to do the foam rolling? Straight after training or a few hours later?
I had the same question a few years ago and did some research and talked to several PTs. While there is some differing of opinion, most recommend waiting a few hours later (If possible). Foam rolling can also be done prior to a workout (strength, cycling, running) as a means to prep the muscles and facia.
I feel it's best right before your longest sessions as a sort of warm-up, but have also done it right before bed (hours later)
Foam rolling the IT band always helps me but it hurts like a mofo
Same here, brings me to tears but always feels good the next day
Thanks for the great video, it shows how to target each muscle. However, you don't mention how long we should work on each muscle, i.e number of passes or what to do when we find a tight spot. Sorry I've never used one of these before, any advice would be great. Thanks, Simon.
Ok, so I rewatched the video again and just seen the "work each muscle for 30s" text come up at 00:37. Still not sure what to do if I find a sore/tight spot though...
If you find a tight spot, you can spend slightly longer in that area. Exact times that would need to spend will vary from person to person!
Thanks for the reply, when you say spend slightly longer on it, do you mean pause on the spot or roll back and forth over it? Loving your channel btw, looking to do my first tri next year!
Maybe a basic question, but why roll rather than stretch? What are the benefits? Everyone's going mad for foam rollers at the moment and I don't really see why...
I use a tennis ball instead of a golf ball, but rolling your plantars really feel good
Do we form roll immediately after exercise?
thanks - i bought a roller but could 'never get it to work'
Could You say something about how often should I roll and how long should each session be?
For me, I should be doing it about 3x/week (every third session). I spend 5-10 minutes, with about 50% of my time on the quads.
Could you bodge a roller from large soda bottle, filled with water ?
Great question! Check out our hacks video for the answer - ua-cam.com/video/Pb7WfAY5obA/v-deo.html
I’ve never understood why you would have plug sockets installed so high up on the wall
to mount a TV without cables running up from the ground
What foam roller would you recommend?
Go for one with a solid inside so that it maintains its shape. If you are new to foam rolling then don't pick one that is too firm on the outside until you get used to the feeling. Beyond this, it doesn't matter too much, they will all do a similar job.
Global Triathlon Network thank you! Btw big fan of the channel, keep up the good work!
Quads first as they are biggest muscle with largest blood volume
Hey GTN, Check out the Roll Recovery R3 and R8! Great way to roll out a lot of muscles and you can just relax on your couch while you do it! I tend to use this much more than my foam rollers. www.rollrecovery.com/
...sharing how to focus on a buttock was good..thank you
Prefer active stretches or self deep tissue massage, much more effective.