Foam roller substitute

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  • registered

    RFXCrunner

    Member since 03/12/2005.

    1,592 posts. Last post 13 years ago.
    16 years ago 06/01/2007 8:44pm EDT

    I've been doing some rehab work for a recent knee injury, and they have turned me onto the whole foam roller thing. Now I'm not against spending the money to get new rollers, but I have noticed that they break down after a while and don't work as well anymore. I was looking for a substitute earlier today, and my nalgene bottle is just about the right size, and its much more durable than the rollers. Assuming I can tolerate it, would it be a good idea to use something harder than the foam to roll out my hamstrings, IT band, and soleus?

  • registered

    Finance Guy

    Member since 07/27/2006.

    254 posts. Last post 2 years ago.
    16 years ago 06/01/2007 10:22pm EDT
    re: RFXCrunner

    I have used the Nalgene bottle when traveling since the foam roll takes up a lot of space in the suitcase. It hurts a lot. I inquired about this to a friend that is a therapist and was advised that it is possible to bruise the area by using a very hard roller.

    I have thought that a good alternative might be a PVC pipe cut down to size. It would be more convenient for traveling as you could stuff clothes inside it for efficient storage. One could wrap a towel around it to make it a little softer.

  • registered

    dtbrooklyn

    Member since 12/08/2005.

    283 posts. Last post 4 years ago.
    16 years ago 06/01/2007 10:54pm EDT
    re: Finance Guy

    A dual-density foam roller is only 20 bucks or so, and they last a good bit longer than the normal ones. Typically they are blue, and have a center cavity made up of a separate foam piece. They are also available in travel size, which basically is the full size cut in half. I'd recommend sucking it up and shelling out the cash.

    alternatively, i've used coke/water 1 liter bottles, still full and unopened. they hurt a good bit, but were effective when i was out of the country and couldn't get my roller. Make sure they're unopened, otherwise the cap can come flying off, and that makes a giant mess.

    dt

  • Chaser514

    Anonymous Poster

    16 years ago 06/02/2007 12:16am EDT
    re: dtbrooklyn

    seriously, use a tennis ball... it's tougher at first to get used to and hurts a little more but it gets the job done

  • klo98

    Anonymous Poster

    16 years ago 06/02/2007 12:21am EDT
    re: Chaser514

    I use a nalgene bottle for my hamstrings and IT band and a glass peanut butter jar for my calves. Works way better than a foam roller in my opinion. Does hurt a bit more, but you get use to it.

  • .,

    Anonymous Poster

    16 years ago 06/02/2007 1:26am EDT
    re: Chaser514

    Try a softball. It works well when you're trying to pinpoint a spot.

  • please dont squeeze the garmin

    Anonymous Poster

    16 years ago 06/02/2007 1:32am EDT
    re: .,

    IME what works for quad & ITB - foam roller to start, PVC or nalgene or rolling pin for graduate level work - is not what you need for hams and hips and glutes. For those you want that softball or rubber ball.

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