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massage, roller, stretching etc for recovery

Old 05-09-17, 03:49 PM
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spectastic
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massage, roller, stretching etc for recovery

I tried foam rollers for the first time yesterday, after trying out a friend's roll recovery R8. It hurt so much that I was sore after that. In additional to core, weights, and stretching, massaging the legs and rubbing out the knots in my legs is definitely on the to do list for off the bike training.

Does anyone do his on a regular basis? How much does it help you recover, and what are the best ways to do it?

I noticed that my IT band and quads hurt the most. The IT band might actually have been just the outside of my quad though.. calves had one small knot. hamstrings didn't have anything. Is there anything I can learn from that? It would appear that I might be depending too much on my quads. Or is it normal?
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Old 05-09-17, 03:59 PM
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I've never done the foam roller thing, but a lot of people do.

When my legs are sore - which is usually only during the Base period really - I use "the stick", that roller thing that I guess is a smaller version of a foam roller. It seems to help a little, at least scratch the itch a little.
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Old 05-09-17, 04:05 PM
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Originally Posted by mattm View Post
I've never done the foam roller thing, but a lot of people do.

When my legs are sore - which is usually only during the Base period really - I use "the stick", that roller thing that I guess is a smaller version of a foam roller. It seems to help a little, at least scratch the itch a little.
that seems backwards to me. my legs are sore when I do more high intensity stuff.

other than that, the stick makes sense. I've thought about getting one too.
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Old 05-09-17, 04:15 PM
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I find stretching helps a lot with recovery. It doesn't take much time, maybe 10 minutes at the end of the day.
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Old 05-09-17, 04:28 PM
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I always do a 5-10 minute stretching session after a training ride, and use rollers after a particularly grueling ride. I can tell a big difference if I forget.
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Old 05-09-17, 04:28 PM
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I do the foam roller and R8 when my legs get sore or don't seem to be recovering, probably every two weeks or so I'll do it 2-3 times over the course of 24 hours and feel a lot better.

I initially had the stick but would nearly bend the thing in half trying to get enough pressure. The R8 is really beneficial in that regard, and the foam roller or a softball is good for a whole lot more surface area at once.
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Old 05-09-17, 04:32 PM
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Originally Posted by spectastic View Post
that seems backwards to me. my legs are sore when I do more high intensity stuff.

other than that, the stick makes sense. I've thought about getting one too.
Sounds like one of us is doing it wrong?

Or we're just different.
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Old 05-09-17, 05:15 PM
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I highly suggest the rumble roller.

https://www.rumbleroller.com
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Old 05-09-17, 05:52 PM
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Haven't done it for a while, but rolling is good for me after longer rides where you usually have that tightness/soreness when walking around. Not quite the same as standard DOMS, and pretty useless after weightlifting and such. But on days when I've used it after a long endurance ride, I will notice an immediate difference, especially when having to stand or walk around later in the day.

Also - I've heard that you always want to roll towards the heart, especially if going really deep. Something about damaging the valves in your veins.
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Old 05-09-17, 05:54 PM
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I stretch regularly - about 30 min. each morning. I target calves, quads, hamstrings, glutes, IT band, hip flexors...

When that isn't enough, I go to the foam roll. I also have two types of sticks. I don't find the regular stick to be effective. I have another one that is stiffer and has spiked balls on it that is much more effective. Leaves me bruised, but it works.
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Old 05-09-17, 08:16 PM
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I use this: https://www.amazon.com/Fusionbrands-.../dp/B00556H5MU

Just kidding - I can't even tolerate my cheap / soft foam roller. If my legs feel bad I use a heating pad and rest.
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Old 05-09-17, 10:19 PM
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I use the foam roller 2 or 3 times/month, and stretch an average of ~15 minutes per day. If I slack, I start to get knee and back problems.
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Old 05-10-17, 05:46 AM
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I use the foam roller daily, usually twice a day, partly because of the issues I have with my hip. I also have a Tiger Tail stick..


Seems to help me
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Old 05-10-17, 07:17 AM
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Foam roller daily! It helps me identify tight areas (like hello IT bands!!). I also do Yoga 3-4 times per week.
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Old 05-10-17, 08:05 AM
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Oh yeah I also have one of those "the stick" things. I got the longer one for more leverage. It works well but also if you go too deep with it your legs will be sore the next day. I reserve it for rest weeks basically, and most of the time I don't even use it then.
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Old 05-10-17, 10:09 PM
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did more foam rollers. still hurt like hell, and sore afterwards, but hurt less than first time.
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Old 05-11-17, 12:52 AM
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The first time I used the foam roller, the next day something popped in my hip and I literally couldn't walk for days. It went away almost as fast as it came, but I've been hesitant to roll ever since. I've done it once or twice though without incedent.

Also, should stretch more. For the longest time I didn't stretch cuz I came from gymnastics and I was way ahead in the flexibility department. By now I'm almost even but I feel stiff as hell. Haven't been able to get a good routine going yet, but I do think it would be beneficial.
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Old 05-11-17, 07:29 AM
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I form roll pre and post-ride. The pre-roll helps warm-up and I find the post minimizes soreness/fatigue the next day. Definitely recommend foam rolling and it gets easier the more you do it (i.e. doesn't hurt anymore).
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Old 05-11-17, 07:34 AM
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I definitely remember when foam rolling would nearly make me cry. Now I have a pretty firm one - I was wearing out the basic foam ones too quickly - and I don't even notice it. Sometimes I wonder if it's even working.
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Old 05-11-17, 01:06 PM
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As an aging masters I've tried everything over the years. Sleep is best. I don't do it well any more, so evening hot tub with fierce jets, along with a glass of fine red or even a beer seems to help relax the body for a better night of sleep.
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