Self Myofascial Release...

[rk_sports]

Question for those of you who do self Myofascial Release using rollers and such...

After cool down...static stretches after workout, I sometimes use the foam roller for leg and back muscles

So there was a meetup of massage therapists and talking to a specialist in Myofascial Release there, I mentioned about foam roller and she mentioned she doesn't use foam roller anymore and now use "Quadballer" and "DaVinci Tool"

Have any of you tried these and what are your experiences?

 

[Ash_Smith]

Not heard of either of those things - I use a peanut (two tennis balls taped together) for my back and a hockey ball for my IT band and hip flexors

 

[RogueFLIP]

These are different tools to keep in your toolbox for different purposes. The Quadballer is a lot firmer than the standard white foam roller. If you already feel a lot of discomfort using a standard foam roller on say your quads, I wouldn't suggest you get a quadballer as you're bound for a not nice day.

Honestly, I use a tool called a NolaRola. Made of wood, and the knob and the grooves give it a little more versitililty IMO about using it on other body parts than the quadballer.

However I use a foam roller bc it can cover a lot more surface area. I can roll both quads or hams/calves at the same time and again, bc of length I can use it across my back and what not. I have different densities depending on how I feel I need.

The DaVinci Tool is a firm tool for the use in the neck region and is designed to fit into the notches of your suboccipital region, between C1 and the base of your head. It can be moved down into the lower cervical regions as well, and a creative user could use it on say your calf muscle for a deep release.

For the purpose of a suboccipital release I prefer a tool called the Occipivot. Yes it's more expensive, however it is a bit softer and the base is more stable. The occipivot has smaller "teeth" that fits more "anatomically correct" in suboccipital groove.

Breaking up soft tissue restrictions in your body doesn't always require the hardest, firmest tool. Using something that's very uncomfortable will not allow you to relax into it and you will contract your muscles trying to "guard" against the pain. And if you're guarding/contracting muscles against the pain meanwhile your intention is to break down muscle knots/soft tissue restrictions/tightness, well that doesn't seem to be very effective does it?

 

[Moonballballer]

I use a hard foamroller for mainly my back and sometimes quads and calves. But for my quads and calves I prefer "the stick" which you can use seated and feels awesome. For smaller spots like chest, neck, traps, shoulders and scapulae I have a lacrosse ball. The lacrosse ball is also great for the glutes and piriformis.

If your forearms are really sore you can also use the loading space of a barbell if you get in the gym sometimes.

 

[gvsbdisco]

most versatile tool for me has been a lacrosse ball. I also bought and use regularly 'becoming a supple leopard'

 

[Moonballballer]

most versatile tool for me has been a lacrosse ball. I also bought and use regularly 'becoming a supple leopard'

Kelly Starrett is the man when it comes to injuries and mobility. Too bad he's mostly focused on Crossfit and powerlifting though.

 

[gvsbdisco]

Kelly Starrett is the man when it comes to injuries and mobility. Too bad he's mostly focused on Crossfit and powerlifting though.

very true...the cross fit influence is dominant. I have found his shoulder and hip mobility exercises very helpful. Also, flossing has worked remarkably well for my wrist.

 

[boramiNYC]

Starrett have some forward thinking material but his parallel feet everything idea even for squat turns me off.

 

[SystemicAnomaly]

most versatile tool for me has been a lacrosse ball. I also bought and use regularly 'becoming a supple leopard'

Not too certain about that versatility of the lacrosse ball. It is probably quite suitable for some areas but not necessarily the best for other areas. I has asked about using a lacrosse ball a couple of year back. It was either Posture Guy or RogueFLIP that suggested that I would be better off using a tennis ball for my upper back and shoulder area. I would defer to these guys since they are trained and do this sort of thing for a living. As RF says above, "Breaking up soft tissue restrictions in your body doesn't always require the hardest, firmest tool. Using something that's very uncomfortable will not allow you to relax into it ... " . Here are a couple of sites that talk about using lacrosse balls vs tennis or yoga balls. The 2nd article, by the author's own admission, is biased.

http://newdayyogastudio.com/stacy-plamondon/self-myofascial-release/
http://breakingmuscle.com/mobility-...erapy-balls-vs-lacrosse-balls-vs-foam-rollers

 

[Moonballballer]

Starrett have some forward thinking material but his parallel feet everything idea even for squat turns me off.

Squat stance is very personal depending on someone's body proportions and if they have flat feet, O-legs or X-legs for example. I think it's true that you should squat with your feet as forward as possible, while being able to reach same depth with your knees pushed out and your hips opened. But this cue is fairly hard to see in the right context for most beginners and recreational lifters, so they just start doing kneewrecking squats with their feet 100% straight forward.

very true...the cross fit influence is dominant. I have found his shoulder and hip mobility exercises very helpful. Also, flossing has worked remarkably well for my wrist.

Flossing works great for TE aswell as a temporary solution. Also if you look up "open the hips mobilitywod" you can find awesome videos for tennis warmup aswell.
Or this one:

for the shoulders and ribs. Made for throwers, but tennis is obviously pretty similar.

 

[boramiNYC]

Squat stance is very personal depending on someone's body proportions and if they have flat feet, O-legs or X-legs for example. I think it's true that you should squat with your feet as forward as possible, while being able to reach same depth with your knees pushed out and your hips opened. But this cue is fairly hard to see in the right context for most beginners and recreational lifters, so they just start doing kneewrecking squats with their feet 100% straight forward.

If it were just on the squat stance I'd think maybe he personally went through some experiences. But, he comes out on national TV and towards the end was asked to give the audience one or two advices and he says everyone should try to keep their feet parallel all the time. Standing, walking, running, etc. He doesn't seem to value importance of the proper external rotation in leg usage. The rotation angle is not universal due to individual characteristics, however, you have to understand the optimal position and Rom in the best circumstances to be able to suggest the right direction for improvement and progression. I have his book. Bought it when it first came out. As I said lots of interesting perspective on performance and fitness but I don't agree with his view on the optimal rotational angles for different activities.

 

[Power Player]

If you are rolling and it is painful you want to minimize the roll and just settle on the roller and then slowly start rolling again. Ive had some really sore quads some days and this works real well.

I use a lacrosse ball against a wall for my shoulders. It has worked great for me.