Reddit reviews PERformance Roller - EPE Black High Density Foam Roller, 6"x36", 1.9 lbs per cubic foot density

I swear by my foam roller.

I did a gnarly set of stair sprints yesterday morning and as the day progressed I was sure I was going to be hurting something fierce today. So before I went to bed I foam rolled the shit out of my legs in various ways and woke up good to go.

You can use a tennis ball on your feet in the much the same way.

I use a foam roller, works every time. Put foam roller on floor, lay down on it so the roller is going across your back, not vertically. Roll up and down while letting your back relax.

Something like this one. It needs to be the very stiff kind otherwise it won't work.

http://www.amazon.com/Black-High-Density-Foam-Rollers/dp/B0040NJOA0/ref=sr_1_1?s=exercise-and-fitness&ie=UTF8&qid=1375449573&sr=1-1

Bam boozle : http://phraktured.net/starting-stretching.html

Bibbity bobbity boop: http://phraktured.net/molding-mobility.html

Shaba laba ding dong: http://www.amazon.com/Black-High-Density-Foam-Rollers/dp/B0040NJOA0/ref=sr_1_1?s=exercise-and-fitness&ie=UTF8&qid=1404297153&sr=1-1

Get a foam roller, it hurts at first but you'll get used to it. I couldn't live without mine, I have The Grid.

Buy: The Grid Foam Roller or High Density Foam Roller

Read: Article
and Wikipedia Article

Watch: Videos

The basic ones are actually quite inexpensive.

I got a 3 ft long x 6 in dia "extra firm" roller on amazon for $20, the 1 ft version is under $8

Buy one on amazon for $20, you will probably spend more money on the yoga mat.

http://www.amazon.com/Black-High-Density-Foam-Rollers/dp/B0040NJOA0/ref=sr_1_1?ie=UTF8&qid=1381514974&sr=8-1&keywords=high+density+foam+roller

Two Words: Foam Roller

Stretching does nothing for me. Yoga's cost/benefit ratio for flexibility is debatable for me. But 5 min on a foam roller and I'm as good as new.

Foam Rolling How-to

1)
What exactly is wrong with foam rolling the lower back? Spine in an unnatural position?

Any differences of preferences?

Rumble?

Grid??

Regular?

You can get one for pretty cheap really, and they're worth every penny. I stalled out for a while, was tight all over, and regularly sore. After getting a foam roller and using it on a regular basis, I'm not as tight, and I'm making progression again on my lifts.

I ordered this one on amazon, I can't see how $20 is too expensive for something so important, especially compared to the cost of other fitness equipment.

I feel you on keeping tension in a particular place (though for me it's my lower back). Here are my tips:

• Get a foam roller like this. Feels great on lots of body parts, and I particularly love it on my upper back near my shoulders.
  
  
• Try going to a yoga studio just for a basic class. Get there a little early and before the class, ask the instructor if she could include any shoulder stretches. Most are very happy to accommodate requests, or will show you some right then and there.
  
  
• Could it be related to your posture? Try adjusting the height of your chair or working desk, maybe. Or try a standing desk.
  
  
• My absolute favorite stretch for shoulders is the following:
  
  

1. Stand upright with your arms out in a T.
   
2. Cross your arms over one another, trying to get as close to that T shape as you can again.
   
3. Lie down on your stomach on a firm surface, keeping your arms in this position. Rest your opposite cheek from the shoulder that is closer to the ground (so if your left shoulder is nearer the ground, your right cheek will be resting on your right arm). You should feel the stretch in the shoulder/arm closest to the ground.
   
   Let me know if that's unclear...I can try to draw a (terrible) diagram!

I bought one that I thought was too big, but after initial use, I'm glad I got the bigger one... I can look back and see what size I got... BRB

edit: I got this one 6x36

Like this?

http://www.amazon.com/Black-High-Density-Foam-Rollers/dp/B0040NJOA0/ref=sr_1_1_m?ie=UTF8&qid=1369228254&sr=8-1&keywords=firm+foam+roller

Get a foam roller and use it on your IT band, helps with knee pain. Most important thing though is getting good squat form. I recommend practice with body weight squats and replicate that movement with a barbell on your shoulders from the beginning.
http://www.amazon.com/Black-High-Density-Foam-Rollers/dp/B0040NJOA0/ref=sr_1_1?ie=UTF8&qid=1375893668&sr=8-1&keywords=foam+roller

If it hurts too much with a foam roller or you don't want to get one, you can try this method
http://www.youtube.com/watch?v=o58Y53Ncthw

Yeah I can imagine your frustration and if you have it as a mental goal its quite hard to let go of it.

I'd say carry on trying to do a Sit-Up every so often as your strength progresses. It might turn out that you will end up being able to do them and its not going to wreck your back just doing 1. But I doubt its a strength issue, probably more to do with flexibility or spinal mobility (both get harder to improve as you get older and if you push your boundries with them you can end up in a lot of pain and trouble).

People hate ab workouts but I really love em, I'm always switching exercises and trying new things. Frog Crunches and Ab Wheels are also a cool thing to try if you haven't tried em.

EDIT: Just to add, I saw someone else here write that having a bigger upperbody than lowerbody will mean you can't do Sit-Ups, thats definatly not true.

2nd EDIT: Also, if you want to work on flexibility (and reduce soreness after workouts) check this routine & video out: http://www.defrancostraining.com/ask-joe-test/44-flexibilitymobility/302-joe-ds-qlimber-11q-flexibility-routine.html

All you need to do is buy a cheap foam roll (I bought this one off Amazon- http://www.amazon.com/Black-High-Density-Foam-Rollers/dp/B0040NJOA0/) and then do them after workouts. You don't need to do them in the gym you can even do them around an hour after working out when your at home.

Medicine balls: I used two med balls when I did P90X2 -- one for each hand. Both are the 8-pound versions of these. You could use up to 4 but that was way more money than I wanted to spend. When you use them, you're usually balancing on them anyway so the weight of the ball isn't much of an issue. I don't recall whether there were any exercises done with using them as actual weights...

Foam roller: I bought this one in 36" full round. Worked just fine.

I used X2 as a way to just become more fit in general. I lost about 15 pounds and gained some muscle for sure, but I didn't get massive -- I got bigger but it was more in a slim and fit-looking way if you know what I mean. I looked at the Body Beast stuff but couldn't stand the bro vibe.

P90X3 requires less equipment than X2 (no med balls, no foam roller), but does require a good range of dumbbells and I can recommend that program as well for all-around improvement. I am 2 days away from starting the third block of X3. It's challenging but fun. Shorter workouts does NOT mean easier in this case. Very few breaks and they are miniscule. A friend of mine did P90X and is now in love with X3 because of the massive time savings it provided.

Good luck!

Absolutely! High mileage runner with very tight calves here.

The best thing you can do is to get some form of massage- a foam roller or "stick". Honestly those are completely worth the money and really help loosen up your calves and achilles. Other than that, ice and stretch and ibuprofen!

If you can, get yourself a physical therapist.

I've had this before and what really helps me is foam rolling the quads and outsides of the thighs and one legged squats (paying particular attention to activating the glutes, depth isn't important).

Yes, indeed. OP, get yourself one of these if you don't have one already. It helps tremendously with muscle soreness.

To work your lower back on it, toss it down, lie on top of it with the roller going across your lower back, and use your legs to roll your upper body across it, from ass to mid-upper back. Feels so damn good.

I got this one for 19
http://www.amazon.com/gp/product/B0040NJOA0/ref=oh_details_o00_s00_i00?ie=UTF8&psc=1

Buy one of these guys.

p.s. it'll hurt like a bitch, but you wont be as sore in the morning.

Like this?

www.amazon.com/Black-High-Density-Foam-Rollers/dp/B0040NJOA0

1. Are you foam rolling? It's unlikely you'd be getting shin splints from squats, those are related to impact. http://www.amazon.com/Black-High-Density-Foam-Rollers/dp/B0040NJOA0/ref=sr_1_1?s=exercise-and-fitness&ie=UTF8&qid=1333771292&sr=1-1 try one of those
   
   
2. Normal. Do not do seated dumbbell, it works way fewer muscles.
   
   
3. Don't deload (10-15%) until you've failed twice. And it's a per exercise thing, not all around.

Basic but works for me

Netrush PERformance Roller - EPE Black High Density Foam Roller, 6"x36", 1.9 lbs per cubic foot density

This?

I bought my black high density foam roller for about $20 on Amazon... You'll feel it plenty if you havent used it before... Lots of great videos online on how to use it. A lacrosse ball would be a nice step up after that.

Edit: http://www.amazon.com/gp/aw/d/B0040NJOA0

Don't spend that kind of money on a foam roller. Here's the one I bought for $19 and it works great. http://www.amazon.com/gp/aw/d/B0040NJOA0?vs=1

What exercises should I do with said roller? Is it this?

What does your protein and creatine intake look like? Protein helps significantly with soreness, and proper protein intake while working out is crucial to muscle growth. Without protein, I took forever to recover and it was hurting my schedule because after two days of working a certain muscle group, I still was not ready.

Also, foam rolling is fantastic for muscle soreness. I currently use this and have had spectacular recovery rates compared to before.

Protein and foam rolling are the two things that have helped me significantly in my recovery rate.

I bought this one on Amazon: http://www.amazon.com/Black-High-Density-Foam-Rollers/dp/B0040NJOA0/ref=sr_1_1?s=exercise-and-fitness&ie=UTF8&qid=1375672114&sr=1-1

My PT just told me to get a foam roller, he didn't tell me there were different densities. So I ended up with the hardest one. But also for an ITBS. There are videos on youtube, my PT showed me how to use it but sometimes I need a refresher.

He also said the injury was likely because I needed to strength train more. I've been doing a lot of squats and planks.

I bought this 36 in. full round one on Amazon and it is awesome.
http://www.amazon.com/Black-High-Density-Roller-36-inch-Round/dp/B0040NJOA0/ref=sr_1_2?ie=UTF8&qid=1341957533&sr=8-2&keywords=foam+roller

Only $23.19 if you have prime.

http://www.amazon.com/Black-High-Density-Foam-Rollers/dp/B0040NJOA0/ref=sr_1_1?ie=UTF8&qid=1377106134&sr=8-1&keywords=foam+roller

Look at getting this one. Does that work? And what length of roller do you suggest?

Using a foam roller or a muscle roller really helps move lymphatic fluid and blood into affected areas. Its powers should not be underestimated for both aiding in injury and recovering from damage to muscle.

I just got this one in 36" full round for posture correcting exercises to help me work on my slouch and APT.

http://www.amazon.com/Black-High-Density-Foam-Rollers/dp/B0040NJOA0/ref=sr_1_1?ie=UTF8&qid=1374249886&sr=8-1&keywords=foam+roller

If this is your first roller I would definitely go with the full size as it seems that you can do a lot more exercises with a full than a half. I'm 6' 2" and 200lbs and it seems pretty solid to me so you should be alright. Just make sure you don't toss it around and are careful with weights around that thing as it is just foam, no matter how dense it is.

Personally I want an ice cream attachment for my stand mixer so I can make amazingly rich, but actually healthy frozen Greek yogurt! Alternately, this quick pop maker might do the trick.

A weighted hula hoop is surprising work, and fun too! A kite will get you outside, and I can't WAIT for Just Dance 2014 because it will allow for online play and I need that extra boost to get me back into it -- I think I need some new songs too. =P

I have a foam roller that works like a massage and stretching at the same time, and you might want a yoga mat like this one that hopefully won't off-gas nasty smells.

You can order workout shoes online, but only AFTER you go into a physical store and try them on, and wear the ones you think you want around in the store for at least half an hour, trying to mimic various motions.

Buy a foam roller for christmas also if you don't have one already!

Just a simple smooth one works. I got this one off Amazon.

FOAM ROLL! Foam rolling + a good podcast is one of my greatest discoveries so far in life. If you do it right it can make a HUGE difference in how you feel. Do yourself a favor and try to practice foam rolling 20 minutes a day.

I use this one 18" from here. http://www.amazon.com/Black-High-Density-Foam-Rollers/dp/B0040NJOA0/ref=sr_1_1?ie=UTF8&qid=1404320265&sr=8-1&keywords=foam+roller

My friend has the 36" one its too long for my needs. I can roll my back out on the 18" one easily.

Foam rolling, and regular icing. The exact same you would do during intense training. If you don't foam roll (and not everyone does), this is a great time to get into it before you need it. It's a dirt cheap insurance against injury if you're committed to running healthy.

http://www.amazon.com/Black-High-Density-Foam-Rollers/dp/B0040NJOA0/

Yup, it is a way to release lactic acid build up and stretch out those stiff muscles,without the decrease in power output nor increasing the potential for injury. Looks like this

DONE

Definitely don't regret mine.

I use this foam roller: http://www.amazon.com/Black-High-Density-Foam-Rollers/dp/B0040NJOA0/ref=sr_1_1?ie=UTF8&qid=1397063651&sr=8-1&keywords=foam+roller

And a champro lacrosse ball... but those all seem to be pretty comparable, just different sizes. Mine is the NCAA regulation size.

I'm wanting to try out some different foam rollers / lacrosse balls soon to see how more specialized things like a trigger point roller or rumble roller compare with the basics.

I would highly suggest foam rolling your entire back out after any serious lifting is done. I spent $20 on a hard foam roller from amazon.com the full 36" one and it had made me feel so much better. I foam roll about once a day sometimes more if I am feeling super tight.

EDIT: Here is the one I got. I highly suggest you spend the $20 and feel better from it.

http://www.amazon.com/Black-High-Density-Foam-Rollers/dp/B0040NJOA0/ref=sr_1_1?ie=UTF8&qid=1397665937&sr=8-1&keywords=foam+roller

Probably. If its muscle pain thats totally normal. You've probably built up a bit of lactic acid which causes the soreness. If you own a foam roller use it after you work out. It does wonders with breaking up lactic acid and making you feel a lot better. If you don't have one I totally recommend buying one. You can get them for pretty cheap off amazon and they really do work wonders. This one is 10 USD. They do hurt like a bitch if you're sore when you use them but after you feel 10x better. Also drinking a lot of water THROUGHOUT THE DAY (not just before and after working out) helps with muscle pain.


Joint pain is also probably fine and its just sore because you haven't done anything like this in a while. Just ice whatever hurts after working out.


I'm also not a doctor. If the pain stays at the same level for a while or becomes worse you might want to see a physical therapist. If you haven't heard/felt any loud pops or anything its extremely unlikely that you've done anything, but getting a professional's opinion never hurts.

This seems to be only 20 dollars. Would you still recommend building my own?

http://www.amazon.com/Warrior-Lacrosse-Ball-White/dp/B001DCH75A/ref=sr_1_5?s=team-sports&ie=UTF8&qid=1346450597&sr=1-5
x2 = $6

http://www.amazon.com/The-Stick-6628-Marathon/dp/B000P7NWLM/ref=sr_1_1?s=sporting-goods&ie=UTF8&qid=1346450632&sr=1-1&keywords=the+stick
the stick = $32

http://www.amazon.com/Black-High-Density-Foam-Rollers/dp/B0040NJOA0/ref=sr_1_1?s=sporting-goods&ie=UTF8&qid=1346450677&sr=1-1&keywords=foam+roller
highest price = $35

that seems like a pretty substantial markup