Foam Roller and PNF Stretching-Anybody do these?

[Japanese Maple]

I have long done static and dynamic stretches, after warming up first with light cardio for 5-8 minutes, and static stretching after playing. Just recently I purchased a foam roller to supplement my stretching and have used at night 4-5 times while watching T.V. Years ago I purchased a PNF strap and booklet, but do not currently use. The foam roller was working great until one day early in hitting balls I strained my quad muscle, which I have never done before, and believe it came about from the foam roller-is this possible? Did I do something wrong-too aggressive? If players do incorporate foam rollers and PNF stretching , along with static and dynamic stretches, how often do you do this and when-what is recommended?

 

[coachdavidh]

The foam roller was working great until one day early in hitting balls I strained my quad muscle, which I have never done before, and believe it came about from the foam roller-is this possible?

No. Most likely you strained your quadriceps muscle doing the activity you were engaged in, and possibly because you need to incorporate more strength training into your daily regimens.

We typically use foam rollers as part of a post-workout recovery session. As far as recommendations, we have several sheets you can download on this topic below:

Post-Workout Recovery

 

[Japanese Maple]

coachdavidh-thanks for your response. How often would you recommend using a foam roller and would you use the roller with post match static stretching or in place of static stretching?

 

[coachdavidh]

It is like anything else with regard to training, you have to mix things up often in order to prevent the body from getting used to it. I would recommend doing a number of different things as part of your post-workout recovery. Some days you can use the roller on the glutes and hamstrings, while on other days you would want to do it on your quads or IT band. You can also choose to simply stretch instead on other days, using a band or just your own body. Sometimes, it may be best to take a nice walk or swim, or another low-intensity cardiovascular activity just to flush the body out. I also recommend massage as well.

 

[Mikael]

I don't have a foam roller so I just use a tennis ball... it's more painful than foam too, more focused... It's also a little trickier to target larger areas like the IT band or quads. But I think it has helped me. Unfortunately there is no quantitative way to prove it but I believe in the science behind it. I don't know what PNF stretching is.

 

[coachdavidh]

I don't have a foam roller so I just use a tennis ball... it's more painful than foam too, more focused... It's also a little trickier to target larger areas like the IT band or quads. But I think it has helped me. Unfortunately there is no quantitative way to prove it but I believe in the science behind it. I don't know what PNF stretching is.

I actually use a PVC pipe instead of a foam roller.

 

[Japanese Maple]

CoachDavidH-you mentioned doing stretching with a "band"-what is a band? Also, do you need to warm the body up with light cardio before using a foam roller. Could I get away with using a foam roller 60-90 minutes after playing tennis when I get home or do I need to again warm the body up? Thanks for your response!

 

[coachdavidh]

CoachDavidH-you mentioned doing stretching with a "band"-what is a band? Also, do you need to warm the body up with light cardio before using a foam roller. Could I get away with using a foam roller 60-90 minutes after playing tennis when I get home or do I need to again warm the body up? Thanks for your response!

Band stretching involves using a rubber band to aid with the stretches. Here is an example:

Band Stretching

As far as warming up prior to roller use? Not necessary.