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I have a question regarding smashing:
I have super tight quads (which e.g. hinders me getting into a good position in the couch stretch > I can`t get my torso upright). I did a lot of smashing with a conventional foam roller which didn`t help much. Recently I got myself a blue rumble roller. Smashing feels great and although it´s a little bit painful it´s still bearable. But the morning after my smashing sessions I experienced brutal bruising especially around the IT band area. Am I doing something wrong or is that just the simple sign that there´s a lot of slack that built up over time??! Is it safe to go after the same areas since they are still tight?
Thanks for your help!!
generally you shouldn’t smash until you’re bruised!
oh to answer your question – i think you should wait until the bruising subsides before smashing there again. bruising is indication of trauma and you don’t want to damage muscles, only reorganize the tissues to be more functional again.
You may have over done it especially if you are beginning to introduce a rumble roller.
There may have been a big difference in the 2 rollers you have used and it was alot of change all at once.
You need a minimum of 2:00 on an area to see change.
The rumble roller may be too much for your IT band right now. If this is a tender area it may take a little more time before you are ready for he upgrade here. Make sure you are drinking enough liquids following to clear out the area of toxins as well.
I don’t like the rumble roller that much. I think it, and lacrosse balls have too small of surface area for quads. I’d try something harder, with adequate surface area such as a PVC pipe roller or a softball.
Thank you so much for your help and insights! I really appreciate it!
Not being relaxed may be a big concern. I´ll try to keep that in mind, next time I´m smashing.
And beside that I spend around 10min on leg (I thought, I heard Kelly recommending it in one of his videos), which may have been too much.
Regarding flossing: I use an old bike innertube. Will that be sufficient? And how often would you recommend doing it?
Are there some other ways to get the stiffness out of my quads? E.g. couch stretches? And if so, what can I do if I have problems getting my torso upright?
ha 10 min is too long! there are instances where kstarr says 2 min, sometimes 3-4min and sometimes 5min. i think the tolerance to longer time needs to be built up. but personally i think 2 min is enough, sometimes even 1 min if there is only minor tightness. the 2min or longer is really for problem areas.
2 minutes is a minimum does to see change.
Yes, use the recommendations within an episode on the amount of time to spend on an area as a guide. Some episodes have 1 focus some have multiple areas that are addressed.
Yes, you are fine using an inner tube to start with. In time you may need more at that point you can purchase a band if needed. Frequency is based on your situation and what you are addressing. Are you seeing change? Does the area still need attention. The number of wraps, timing, etc is going to depend on the person and how tight the band is wrapped.
Here are 2 that address the trunk which may be an impacting factor with downstream tightness restrictions
Jill Miller Smashes Your Guts! (and psoas, and tacked down viscera, and matted down abdominals…) Part 2
Jill Miller Diaphragm Evolution Part 3: Eccentric Loading
Episode 301: Psoas Flossing and Biker Hips
Episode 129: The Twin Bowstrings, the Psoas and Scalenes
Episode 75: Your Inside Psoas Bits, World Record?
Episode 26: Hips and Seppuku: Psoas and Hip Soft Tissue Mob