Looking for advice on foam rollers and aids related to muscle soreness

[TurquoiseEyes]

Okay, so I've been working out a long time and should probably be able to find out the answer to this on my own. I've spent two days Googling the topic and searching the forums here. However, I read about foam rollers and frankly, I'm still mystified on just how to use them, which one to buy, if they would even really be helpful, and really worth the money. A little history...

I have fibromyalgia (FMS), which is loads of fun :s but manageable with good nutrition, regular workouts, some medications, plenty of water, plenty of stretching, and plenty of rest. I was doing The FIRM for months as my main form of exercise first, which didn't seem to aggravate my FMS all that much. However, with only a couple of exceptions that workout system is based more on muscle endurance (higher reps/lower weights) and floor aerobics than Cathe's more bodybuilder-style and step-heavy routines. I love Cathe's workouts, and I've gotten to the point where I absolutely need them for continued visible results, strength increases, and cardio breakthroughs. Weight-training splits are working best for me currently because my body got so used to total-body workouts with The FIRM, and I plateaued. I admit step aerobics are not my natural strong suit, but I hit the wall with floor aerobics and need the added intensity step provides.

However, I am aching. From the time I get up until the time I go to bed, I am in a level of pain I'd not experienced in months. And it's been lingering for weeks. I'm using Stretch Max as if it was going out of style. I take hot baths a lot. I'm getting up and doing a few minutes of light cardio + stretching nearly every hour during the day. I guess that's not a bad thing, but having to do it because I'm in pain isn't that fun! I'm a FT college student and therefore I spend many hours writing, reading, and working on a computer daily. I rotate my body positions and where I sit throughout the day to minimize the damage this sedentary stuff can do to FMS.

I'm determined not to use any additional medicine beyond what I already must take to cover my bare minimum needs in life for pain management, I want to stay out of the darn doctor offices, and I'm into being proactive day-to-day to feel good. So, to the forums full of Cathlete intelligence I go. What do you all use successfully to manage more advanced muscle soreness? Foam rollers? Those little massage balls to put under pressure points? Any ideas are appreciated. Thank you in advance.

 

[MomInVT]

I don't know if this is what you're looking for, but here's a recent article from GGS on foam rolling, etc.:
http://www.girlsgonestrong.com/get-your-roll-on-what-why-and-how-you-should-foam-roll/

 

[TurquoiseEyes]

I don't know if this is what you're looking for, but here's a recent article from GGS on foam rolling, etc.:
http://www.girlsgonestrong.com/get-your-roll-on-what-why-and-how-you-should-foam-roll/

This article does help, thank you. This narrows down what option might be best for my needs. I think I'm going to try the lacrosse balls first, as my shoulder blades and neck are what's really killing me day in and day out. If that doesn't help, I'll try the foam roller next.

 

[horselady21]

I use a TENS unit for when my back is on the Fritz. Plus lidocaine patches and heating pad.

 

[PhyllisG]

The Melt Method uses a foam roller and lots of people love it and claim it really helps. I got it from the library, loaned it to a friend and she bought it. It is a book. Check it out on amazon and if you think it might work for you, try your library.
I also want to add that if these workouts are causing such discomfit don't do them. Try something else. After all it is about being fit and being fit, in my mind, does not mean being in pain.

 

[TurquoiseEyes]

The Melt Method uses a foam roller and lots of people love it and claim it really helps. I got it from the library, loaned it to a friend and she bought it. It is a book. Check it out on amazon and if you think it might work for you, try your library.
I also want to add that if these workouts are causing such discomfit don't do them. Try something else. After all it is about being fit and being fit, in my mind, does not mean being in pain.

I think I've probably been overdoing the core training, and I suspect I've either aggravating a disc or creating a pinched nerve (after doing more reading online today). I'm not saying my FMS isn't aggravated by doing a bit too much, but this is over-the-top for me based on my current level of fitness (pain-wise, I mean). It reminds me of when I took up Pilates- I felt the same horrid neck and back discomfort, no matter how careful I was about form. I read a few cases online, and apparently this is not unheard of for some people when they regularly do serious core or Pilates training. I'm frustrated, but I accept that I need to cut back. I'm going to cut out core work for a few days to a week, and see if that relieves it. If not, then at least I'll have one cause of this excessive pain ruled out. When I analyzed it, I realized it was unlikely to be step aerobics causing the type of neck and shoulder blade pain I have. Hip or knee or low back pain, okay. But not this. And you're right, PhyllisG- no training is worth this kind of pain and numbness!

I'm still going to purchase the lacrosse balls and keep them for use on those days with serious DOMS, like what I still get after doing the Gym Style series. Thank you all for your answers and help.

 

[RapidBreath]

You need to see a good physical therapist to make sure you aren't hurting yourself. A tough Cathe workout should only give doms for a week to ten days. Also, you must add more protein to build muscle with Cathe. It helps with doms. You can't just jump into a Cathe routine without building up to it. Did you start by following her beginners rotation? There is no shame in it, remember Cathe's beginners routines are usually what others call advanced ( Amy Bento and Jillian Michaels are the exception ) .

 

[TurquoiseEyes]

No, I didn't follow a rotation, per se. I still mix in The FIRM with my Cathe workouts, too. (To complicate things.) Believe me, I quickly realized I may have been advanced by The FIRM's standards, but absolutely was a beginner-intermediate at Cathe cardio (at best), intermediate at weights. I still turn to Basic Step a lot, although it's usually my warm-up for a FIRM cardio workout first these days. I do maybe three hours of cardio a week, three strength workouts, stretching well daily. I started with Pure Strength and Gym Style, the latter because I used it years ago. I never add more than one new workout a week, and I try to take one rest day a week.

I've been using Core Max a lot, 3x a week, on top of easier and shorter ab work that comes with my other workouts. I think it's just too much abdominal work, too soon, and it's doing more harm than good. I don't want to scare anyone off of Core Max or Cathe- this is just me learning once more what my limits are. Daily core work has done this to me before. FMS makes me hypersensitive to pain or overtraining, but maybe that's not all bad.

And you're right about the protein RapidBreath. I had to up my intake 20-40 grams more a day when starting Cathe. I probably need to eat a bit more, in general. I've been craving sunshine, fruits, and vegetables like crazy. I've got crazy-pale skin. Maybe my vitamin D levels are low (again). Sigh. It's always something, LOL.

Other than this upper body pain, though, I really DO feel great! Cathe is getting me far more fit, my bodyweight exercises are improving by leaps and bounds, my cardio endurance is definitely higher. And I'm having so much fun during my workouts! That's why this pain bums me out, because I really love exercise. But I WILL persevere.