Reddit reviews j/fit Extra Firm Foam Roller - High Density Supreme Roller for Muscle Therapy & Deep Tissue Massage - Myofascial Stress Release - Black, 18-Inch

I've been struggling with a bad back for about 10 years (I am 36 year old fit male, but quite flat footed). I finally threw it out 6 months ago doing deadlifts. Going to the chiropractor helped me get back into decent shape, although I only went 3 times. He wanted me to go more, but at $30 a pop, like you, I couldn't afford it (and I have health insurance!).

Since then, 3 things have really helped me with my back problems:

1. A hard foam roller, this is the one I use and love it. I use it when I wake up in the morning and before going to sleep at night. I also use it before and after workouts. If you never used a foam roller before, you may want to start with a softer one.
   
   
2. The excerice described in this video. I believe they are called glute bridges. I do them twice a week, about 20 on each side. Previous to this I did a lot of regular and side planks as well as Yoga. Nothing helped me as much as these.
   
   
3. Lastly the book 8 Steps to a Pain-Free Back. If you do not want to purchase the book, here is a video on how she says you should sit. Learning how to sit properly is what helped me the most.
   
   Also I do not do deadlifts anymore. I've tried again a few times since throwing my back out but I can tell my back does not like them. I can do every other exercise though (including squats).

dont worry about playing professionally, we can talk about that later. if you are in pain and can't play, you aren't going pro anytime soon.

buy the 18 inch version of this foamroller from amazon or really any size foam roller from other local sports store:

http://www.amazon.com/Black-High-Density-Foam-Roller/dp/B004T0ZS36/ref=sr_1_2?ie=UTF8&qid=1381632507&sr=8-2&keywords=foam+roller

the harder the better.

why are you doing this? to potentially take care of you pain and give your legs the chance mine never got.

i take it you've gone through puberty recently and have started developing muscle mass. this muscle mass has incredibly tough properties and can get VERY VERY tight. if too tight, it can transfer the forces it can't handle to the joint and cause pain. bad pain. eventually resulting in a higher likelyhood of a blown knee, bad back, etc.

believe me I've learned the hard way.

then do these releases: http://www.youtube.com/watch?v=QJLxruO3su0

your job is to break up the muscular tissue that is causing the excess tension in your joints. then stretch afterwards because the muscle is now softer than before and can stretch more effectively.

roll on each sensitive muscle group of your legs for as long as it takes until the high sensation of the massage subsides. it may take a long time. dont be afraid of higher sensations on the muscle as you are rolling on them. they are strong fibers and need the deep release.

will this work? no idea but its likely. i haven't done any movement assessments on you and this is just some simple but STANDARD stuff you should be doing if you even HOPE to make it to a competitive level. your coach is failing you and your team by not teaching these methods and its not his fault. he likely wasn't taught either. its up to you to do these on your own.

if you are injured you will never be good. so you cant be injured. do this stuff on your own for a week and get back to me.

-M

They all work pretty much the same, just make sure you get one that is firm enough. Typically softest to hardest is: white, blue, black, pvc. You'd be best off getting something firmer than white. This one is on Amazon prime for $20

You can always just get a pvc pipe and that will work just as well, but it will work better and be more painful.

Everyone in the world should know the joys of a foam roller. You can have your own deep tissue massage whenever you want. Good for those sore muscles. ;)

Obligatory meow. :)