Foam Roller Timing

[mogwaiboi]

Hi All

I'm curious as to whether there is a preference on here as to the timing of a foam rolling session. I usually spend a total of around 15 minutes on my legs (ITB, quads, VM). I did this session Friday night before a hard ride Saturday and my legs felt very heavy. I had a higher than usual exercise load the week leading up to this weekend so it could have been due to that, but I'm wondering if it's better to massage a few days out from when you know a harder ride is coming up. I've read different opinions on this elsewhere. I will use some trial and error in future and I know everyone is different, but curious as to others thoughts on this matter.

[Patt0]

Night before should be fine. Ease into it. STart with 5 minutes softly each day for a week and work up. I found after a few weeks, twice a week is plenty.

[Calvin27]

I foam roll before bed.

I find the best time for foam rolling is after you've rested the legs and it's been sedate for a while. This is usually after sitting down for a while, or just out of bed. I am not a morning person so it's usually before bed for me after slouching on the couch.

[eeksll]

note: my rollering has mainly been for running.

I tend to avoid any "hard" rollering the day before a hard training session. Sometimes ill lightly roll night before a hard session, but not sure it does anything other than make my legs feel better.

[mogwaiboi]

Thanks for the replies so far.

[Rex]

Apologies for the late reply.
I usually foam roll the evening of a hard ride.
If I have spare time (not often) I'll also roll immediately before a ride.
Legs feel great after both so don't think there is much difference.

[BugsBunny]

I've only just started rollering (boy is it painful!), but I'm guessing it would be good to first have a hot shower (or sauna if you have one) to loosen up the muscles/tendons and get blood flowing - and then do the rolling.

And, if you really want to do it "right", and presuming its a lengthy session where you have cooled down, AFTER the rolling have another hot shower.

I haven't tried this, but my Chinese masseuse always recommends this to me before and after each session. The principle being that after a massage/rolling, your body can "flush" out all the bad stuff.

[Mububban]

Can anyone share a link to demonstrate what you're doing that's cycling specific?

[trailgumby]

Hmmm... a question I need to ask my GP and perhaps specialist after my clotting dramas: when can I resume rolling my leg muscles?