talk to me about foam rolling please

[purplesequins]

have been ordered to foam roll my glutes due to a squeaky hip.
it bloody hurts. jump to the ceiling hurts.
all the instructions online say it could be unconfortable but should never be painful.

but my uncomfortable might be another person's painful

of course I will ask my physio at the next session.

If you put your full weight through it, it can hurt! And it's only by getting in there with some pressure that foam rolling really makes a difference.

Maybe build up to it if it's too uncomfortable though. Experiment with positions so you have more of your weight on the floor rather than through your glutes.

I agree, i hardly ever use mine because it hurts so much.... which i know is probably why it hurts so much but can't get into the habit of using it regularly when it causes pain!! Even bits you didn't know were sore appear from nowhere!

Oh yes it hurts! I find it hurts though because it hits my knobbly bits

Have you tried a massage gun? Waaayyyy better.

Also, I’d say people aggressively foam rollering in vaguely suggestive positions are the most annoying gym people to encounter. You know, men clad in Lycra doing their hip flexors

Oh it hurts!! But I secretly love that! I’m obviously weird.

thank all!

I will keep at it as I want to get rid of the squeak in my hip.

it's great once finished

I doing it at home without anyone watching!

I second the massage gun. In terms of pain level I find using a roller can go to the point of actually pulling a face and swearing (but not loudly) even if I am in the gym. Jump to the ceiling hurting is probably overkill, though it is possible you are rolling onto the area too fast and giving yourself a shock. When you get to a known sore bit try slowing it down so you can regulate the pressure more easily.

I try to ease into the pressure a bit and start off bracing my own weight as much as I can, and the gradually increase it. If it gets to peeling myself off the ceiling then I back off!

I wonder if applying heat before rolling would help.

I use a pvc pipe (we had these and the foam rollers where I use to powerlift and everyone went for the pvc pipe), I also use a hockey ball, soft ball, tennis ball and a golf ball depending on where i'm hitting.

This is a great article on pain and rolling:
www.self.com/story/what-foam-rolling-is-actually-doing-when-it-hurts-so-good

Stick to your glutes, quads, hamstrings, calves, traps, and lats. You can lightly roll the meat of your shoulders, but should avoid the actual joint. Same with your arms and elbows.