Foam Roller Timing

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mogwaiboi
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Foam Roller Timing

Postby mogwaiboi » Sun Aug 27, 2017 11:20 am

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.
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Patt0
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Re: Foam Roller Timing

Postby Patt0 » Tue Aug 29, 2017 4:30 am

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.
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Calvin27
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Re: Foam Roller Timing

Postby Calvin27 » Tue Aug 29, 2017 9:28 am

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.
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eeksll
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Re: Foam Roller Timing

Postby eeksll » Tue Aug 29, 2017 12:17 pm

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.

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mogwaiboi
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Re: Foam Roller Timing

Postby mogwaiboi » Tue Aug 29, 2017 12:55 pm

Thanks for the replies so far.
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Rex
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Re: Foam Roller Timing

Postby Rex » Wed Oct 04, 2017 7:08 pm

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
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Re: Foam Roller Timing

Postby BugsBunny » Mon Oct 23, 2017 12:05 pm

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.

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Mububban
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Re: Foam Roller Timing

Postby Mububban » Wed Nov 01, 2017 12:31 pm

Can anyone share a link to demonstrate what you're doing that's cycling specific?
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trailgumby
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Re: Foam Roller Timing

Postby trailgumby » Wed Nov 01, 2017 1:27 pm

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

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