Sponsored by: Discount Supplements - For an extra 6% off Absolutely Everything - use code: SEPT6

Is it bad to use the foam roller too much?

Author
wayne91
New Member
  • Total Posts : 42
  • Reward points: 1296
  • Joined: 2014/08/25 19:44:26
  • Status: offline
2014/10/22 19:10:56 (permalink)

Is it bad to use the foam roller too much?

Hey guys.
 
I have been using the foam roller for my legs and lower back for quite some time now. I tend to use it 3 times a week and when I use the foam roller I use it for about 6 minutes each day for 3 days to foam roll my entire legs and lower back. I feel great after doing this whenever I've finished working out at the gym. I know it might sound stupid but I thought just like overstretching, I might also run the risk of over foam rolling and making the tissue in my legs weaker by foam rolling this much. Any feedback would be much appreciated.
 
And also when I foam roll my quadriceps, my techinque is similar to this video. Is this foam rolling technique really that bad, I don't feel any problems in my back after foam rolling even though my technique is like this bloke's?  https://www.youtube.com/watch?v=h3BAYGT8sww
 
Thanks.
#1

14 Replies Related Threads

    1 Rep Max Designer bodybuilding clothing - built to last. Try our popular Hoodie... The 'Utili-Hood' or our hard wearing Training Vests
    dirtyvest
    Moderator
    • Total Posts : 49225
    • Reward points: 13686
    • Joined: 2002/04/11 22:19:49
    • Location: UK
    • Status: offline
    Re: Is it bad to use the foam roller too much? 2014/10/22 19:15:55 (permalink)
    I wouldn't say that what you are doing is 'too much'. I have recently cut all my PWO ritualised stretching and rolling right back cos I felt I was overdoing things a bit combined with training as well (I was easily spending 30+mins at the end of every session tho). I even found supporting myself up all the time irritated my shoulders.
     
    But  short answer, 6mins a day PWO should be fine

    Limits, like fear, are often just an illusion: MJ 12/9/09
    My journal
    #2
    Oldy
    Pro-Member
    • Total Posts : 3673
    • Reward points: 9731
    • Joined: 2005/12/20 20:22:36
    • Status: offline
    Re: Is it bad to use the foam roller too much? 2014/10/22 20:05:25 (permalink)
    You are not supposed to use the roller on your lower back as that is dangerous, about the only part of your torso that you shouldn't use the roller for.
    #3
    Sciatic
    Pro-Member
    • Total Posts : 2229
    • Reward points: 3589
    • Joined: 2011/09/03 00:59:02
    • Location: On here
    • Status: offline
    Re: Is it bad to use the foam roller too much? 2014/10/22 20:21:32 (permalink)


    #4
    jack5r
    Pro-Member
    • Total Posts : 10032
    • Reward points: 9125
    • Joined: 2007/07/26 23:49:52
    • Status: offline
    Re: Is it bad to use the foam roller too much? 2014/10/23 11:53:47 (permalink)
    You will not weaken muscles by using a foam roller.
    You are not using the roller too much don't worry. 
     
    First video - You can roll that way as long as you keep abs tight and don't allow your lumbar spine to cave in, rotation the pelvis anteriorly. Treat it as you would a plank.
     
    Oldy - Rolling the lower back is not dangerous. Just don't roll directly onto the vertebrae. I roll my lower back using the ends of an Olympic bar..
     
    Last vid - He's assuming that glute max will always be weak and tfl will always be tight. Also rolling your glutes perpendicular to the fibres will still apply a stretch, lengthening them, so he's wrong there. Working with his theory, you would just avoid rolling/stretching glutes and only focus on the tfl. One point on the ITB though, you can't actually lengthen it. Think of it as a steel sheet, or a strong rubber tier that car tiers are made of. Are you realling going to lengthen it using a piece of foam.. nope. Short ITBs are genetic. When rolling the ITB, you are just rolling your vastus lateralis (outer quad).
    post edited by jack5r - 2014/10/23 11:56:25

    Body Weight - 83kg 
    Bench - 145kg
    Squat - 190kg
    Clean & Jerk - 129kg
    Snatch - 98kg  
     
    #5
    Joeschop
    Pro-Member
    • Total Posts : 2045
    • Reward points: 7311
    • Joined: 2008/11/06 22:12:49
    • Location: Broxburn
    • Status: offline
    Re: Is it bad to use the foam roller too much? 2014/10/23 12:47:11 (permalink)

    I never use my indicators, I don't like people knowing what I'm up to
    #6
    wayne91
    New Member
    • Total Posts : 42
    • Reward points: 1296
    • Joined: 2014/08/25 19:44:26
    • Status: offline
    Re: Is it bad to use the foam roller too much? 2014/10/23 15:11:24 (permalink)
    Cheers thanks for the help guys. Jack5r when u say that you should not directly roll onto the vertebrae, what exactly do u mean. I thought when you roll your lower back, you are rolling your vertebrae. I just tend to roll my lower back about 3 or 4 times and when I do this I also tend to roll the foam roller all the way down to my glutes as well. This video is basically the exact same way that I foam roll my lower back to give u a better understanding? 
    https://www.youtube.com/watch?v=hIZxjGYe1Y0
    #7
    Sciatic
    Pro-Member
    • Total Posts : 2229
    • Reward points: 3589
    • Joined: 2011/09/03 00:59:02
    • Location: On here
    • Status: offline
    Re: Is it bad to use the foam roller too much? 2014/10/23 19:03:12 (permalink)
    jack5r
    You will not weaken muscles by using a foam roller.
    You are not using the roller too much don't worry. 
     
    First video - You can roll that way as long as you keep abs tight and don't allow your lumbar spine to cave in, rotation the pelvis anteriorly. Treat it as you would a plank.
     
    Oldy - Rolling the lower back is not dangerous. Just don't roll directly onto the vertebrae. I roll my lower back using the ends of an Olympic bar..
     
    Last vid - He's assuming that glute max will always be weak and tfl will always be tight. Also rolling your glutes perpendicular to the fibres will still apply a stretch, lengthening them, so he's wrong there. Working with his theory, you would just avoid rolling/stretching glutes and only focus on the tfl. One point on the ITB though, you can't actually lengthen it. Think of it as a steel sheet, or a strong rubber tier that car tiers are made of. Are you realling going to lengthen it using a piece of foam.. nope. Short ITBs are genetic. When rolling the ITB, you are just rolling your vastus lateralis (outer quad).


    You appear to know quite a bit about this area. I want to learn a lot more on this, but so many contradictions doing their rounds.
    Cheers for the input and appreciated!


    #8
    jack5r
    Pro-Member
    • Total Posts : 10032
    • Reward points: 9125
    • Joined: 2007/07/26 23:49:52
    • Status: offline
    Re: Is it bad to use the foam roller too much? 2014/10/23 20:09:13 (permalink)
    Wayne - with a soft roller then going over the vertabrae isn't a problem.
    With a harder roller or bar it isn't ideal as you are effectively just rolling on bone. When rolling just lean on one side to target the lower back muscles on that side, then alternate.

    Sciatic - Kelly Starret's, Supple Leopard is a good place to start.

    Body Weight - 83kg 
    Bench - 145kg
    Squat - 190kg
    Clean & Jerk - 129kg
    Snatch - 98kg  
     
    #9
    The_Lone_Wolf
    Moderator
    • Total Posts : 15212
    • Reward points: 5382
    • Joined: 2010/12/17 13:40:16
    • Location: South UK
    • Status: offline
    Re: Is it bad to use the foam roller too much? 2014/10/24 08:33:19 (permalink)
    Jack, how much difference can foam rolling make in terms of recovery and improving performance? I know that's hard to quantify, but can it be that much of a game changer?

    Bodybuilding Warehouse Rep.
    #10
    TheThumper
    Pro-Member
    • Total Posts : 2463
    • Reward points: 5795
    • Joined: 2009/07/30 11:29:41
    • Status: offline
    Re: Is it bad to use the foam roller too much? 2014/10/24 11:56:23 (permalink)
    Everyone needs some tension in their life.

    "If the traps contract and the arms bend, you must descend" 
      
    Currently listening to - Suncatcher - End of Year Countdown 2015 on ah.fm - http://yousaved.it/Tyk

    #11
    phil3030
    Pro-Member
    • Total Posts : 4673
    • Reward points: 6898
    • Joined: 2009/05/10 23:09:03
    • Status: offline
    Re: Re: Is it bad to use the foam roller too much? 2014/10/24 21:20:21 (permalink)
    The_Lone_Wolf
    Jack, how much difference can foam rolling make in terms of recovery and improving performance? I know that's hard to quantify, but can it be that much of a game changer?


    Not necessarily an instant game changer mate, but if you improve your mobility it can help with muscular efficiency, improve movement, and aid injury prevention. Ultimately making these things better can help your muscular development/improve training and will also be beneficial into older age as you become less mobile/efficient.
    #12
    jack5r
    Pro-Member
    • Total Posts : 10032
    • Reward points: 9125
    • Joined: 2007/07/26 23:49:52
    • Status: offline
    Re: Re: Is it bad to use the foam roller too much? 2014/10/24 22:08:37 (permalink)
    What Phil said ^^.

    It's a usefull tool but not one you should just aimlessly use for the sake of it. Work out which areas need work and go from there.

    My current 'rolling' routine involves:

    Quads - as an Olympic lifter the patella tendon comes under quite a lot of tension with fast cleans and front squats. Tight quads + cleans = lots of tension through petella tendons = pain and degeneration of the tendon. This can become chronic if you're not careful. So lots of quad stretching and some rolling.

    Lower back - hard to stretch effectively. I have a history of disc problems so I like to avoid too much flexion of the spine. Foam roller and then roll on the ends of the olympic bar for deeper work.

    Forearms - Used a lot in olympic lifting. Put the olympic bar in a rack and roll my forearms over the ends.

    Pififormis/glute min/glute med - Lie on hockey ball. If my back is playing up a little I get referred pain here.

    Hands - the muscles which flex and adduct the thumb get quite tight and sore. I use a golf ball or self message.

    Plantafascia - (feet). Roll bare foot on golf ball.

    30-45 mins total per week max..
    post edited by jack5r - 2014/10/24 22:10:56

    Body Weight - 83kg 
    Bench - 145kg
    Squat - 190kg
    Clean & Jerk - 129kg
    Snatch - 98kg  
     
    #13
    wayne91
    New Member
    • Total Posts : 42
    • Reward points: 1296
    • Joined: 2014/08/25 19:44:26
    • Status: offline
    Re: Re: Is it bad to use the foam roller too much? 2014/10/27 16:55:55 (permalink)
    Thanks Jack5r. You've got an awesome physique by the way. What's your ab training program like? Is diet really that important for abs. My diet is everything in moderation. 
    #14
    daKensta
    Pro-Member
    • Total Posts : 8921
    • Reward points: 11531
    • Joined: 2004/04/06 19:37:09
    • Location: Edinburgh
    • Status: offline
    Re: Re: Is it bad to use the foam roller too much? 2014/10/28 04:53:34 (permalink)
    By the definition of "too much" it's always bad to do anything too much.
     
    Because that's too much. HTH.

    SQ:170 BP:172.5 DL:265 OHP:120(strict)



    #15
    Jump to:
    ©2017 All content is copyright of MuscleTalk.co.uk and its use elsewhere is prohibited. (posting guidelines | privacy | advertise | contact us | supported by)
    © 2017 APG vNext Commercial Version 5.5