3 ways you’re foam rolling wrong

By June 15, 2016Life

Foam rolling is a great way to thank your muscles for working so hard for you. And a great way to avoid an expensive massage! But make sure you’re not making these common mistakes.

1. You roll to treat injuries

Rolling an injured area can aggravate damaged muscle tissue, particularly in the first few days after the injury. The foam roller is more effective at assisting recovery. It stimulates blood flow, breaks up scar tissue, and helps increase the muscle’s range of motion.

2. You overdo it

Aggressive foam roller use may feel good, but it can override your pain sensation. When that happens, it’s possible to use too much pressure or work too long on a particular muscle. “Just because it hurts doesn’t mean it’s more effective,” Hansen says. “It’s better to underwork tissue than overwork it.” Make sure to avoid bony areas and places where tendons attach. If you’re dealing with IT band syndrome, focus on the middle, not the insertion points of the knee and hip tendons.

3. You time it poorly

Hansen recommends using the foam roller after your workout, rather than before. Begin by lightly foam rolling an area for 30 seconds, then gently stretch the area for 10 seconds. You can repeat that cycle up to three times on each body area. Hansen says that the foam roller should be just one piece of your recovery process, not your only “go-to” technique.

This article originally appeared on Runner’s World.

Join the discussion One Comment

  • Kim Bleth LMT says:

    massage is awesome nothing beats a good pair of hands, rumble roller right now the best roller out there. idont like ur technique but every body has there own way. Using the roller lightly be fore work out helps and get blood flowing and energy..I have been doing deep tissue for thirty two years on Athletes and injuried clients.

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