Foam Rolling

[vanslix]

For those of you who find it to help reduce aches and pains, do you prefer to use it before, after or both with respect to workout timing? Especially the >40 crowd.

[Dwayne_KONG_Wint]

Sorry but I'm in the over 30 club, but I like to foam roll the night before the day I train. I am really aggressive in the spots that are super tight and just a light roll on the areas that are fine. It helps me sleep better too.

I used to be part of the "foam roll right before you train" club but I've found that for me, this creates too much relaxation...like stretching does. As a warm up, I prefer to just do more warm up sets and reps if need be.

Otherwise, I'll foam roll the night of training...especially if I deadlifted. So since I deadlift 3X a week, and right now I'm training 4X a week, I pretty much foam roll every night LOL : )

[vanslix]

Sorry but I'm in the over 30 club, but I like to foam roll the night before the day I train. I am really aggressive in the spots that are super tight and just a light roll on the areas that are fine. It helps me sleep better too.

I used to be part of the "foam roll right before you train" club but I've found that for me, this creates too much relaxation...like stretching does. As a warm up, I prefer to just do more warm up sets and reps if need be.

Otherwise, I'll foam roll the night of training...especially if I deadlifted. So since I deadlift 3X a week, and right now I'm training 4X a week, I pretty much foam roll every night LOL : )

Interesting. I'm noticing the same thing about rolling preworkout. In the same vein, no way would I feel like lifting after a massage. Right now I'm doing it in the morning since I'm the Tin Man without any oil when I wake up, and like you, before bed or sometime in the evening.

[Kraspor]

Hi there, im only 30 but maybe my experience is of any value for someone

I have a small foam rolling routine which i do every evening.

- Upper back (cracking my own back so to say)
- Shoulder with a little ball (can be a lacrosse ball or a "foam rolling ball") - can be done lying or standing against a wall.
- Lats sideways (that really hurts in the beginning)
- Hamstrings
- Buttcheecks (with the ball again, hurts also like hell in the beginning)
- Sometimes calves

Doesn't take more than about 5 minutes if you're not particulary stiff or tight.
I found it really helps with pain and aches when i do it this way.

Maybe you want to take a look at De Francos Limber 11 routine and incorperate some of this into your own "mobility routine"

Greetings

[vanslix]

Only a N of 2 but the consensus is in the evening. Intuitively, that makes sense for me.