How long should I use my foam roller for?

[YJB1]

I love my new foam roller and it's really helping to keep muscle spasm at bay, something I am prone to in the glute area. Does anyone know how long you are supposed to use it for? Is 30 seconds in each area about right, or should it be longer? Any advice welcome - thank you.

[run_forrest_run]

Hi

I'm just returning to running after one injury after another and got told ages ago by my sports physio that I should be foam rollering my calf muscles for about 10 minutes!! There's no way I do it that long - only a few minutes on each calf - but as it's meant to mimic sports massage I would have thought 30 seconds was a little too short? It's well painful if your muscles are tight though so maybe take it easy to start with! Good luck

[YJB1 Graduate]

10 minutes? Ouch!

[Oldgirl Graduate]

Don't over do foam roller use, its better to build up gradually. Start with just a few minutes and work up to 5 minutes max in the one area is what I was advised. If you get cramp a lot you should try eating bananas and drink Tonic water, its particularly good for keeping cramp at bay. Also salt, so you could try eating a bag of salted crisps and drink more water too. Hope these tips help and good luck with the running.

[YJB1 Graduate in reply to Oldgirl]

Thanks Oldgirl, I will try working up to five minutes gradually. I don't get cramp at all, my muscle spasm was constant and so severe it was pulling my hip out of alignment. It took six months of Physio and two years off running to sort it so what I am doing now with the roller is preventative. It was the result of years of running without warming up or stretching properly.

[SimonM]

Hi YJB1

go for as long as you can and keep the roller moving. The idea is to roll out the tension in the muscle to release the tight spot.

For your glutes I recommend getting a firm round ball the size of a tennis ball and roll around on it whilst sitting on it. I find it really gets to the tight spots. When you find a tender spot apply as much pressure as you can with body weight and breathe through it until the pain starts to fade

Its fun isn't it

[YJB1 Graduate in reply to SimonM]

Sounds great fun SimonM - thank you!

[Oldgirl Graduate]

I use a tennis ball for my foot which flares up now and again. I bought 3 in a pack for £0.99 in the pets department at Asda, I think the doggy balls are a bit tougher than ordinary tennis balls and a heck of a lot cheaper too.

[YJB1 Graduate in reply to Oldgirl]

I have a car full of doggy balls, mostly covered in Labrador dribble!

[waletta Graduate]

no it's wrong - you can't love a "foam" roller. It is an instrument of torture. It might do you good but it won't love you back. Mine takes sneaky pleasure from my cries of pain. (Well actually it is getting better now).