Foam Roller Mistakes
Top 5 Foam Roller mistakes
We know that foam rolling has so many benefits that it should be part of every workout, but it can sometimes be frustrating spending five to 10 minutes every workout foam rolling. Taking that time every workout really will help you stay injury free, and increase your flexibility. However it’s important to ensure you aren’t making mistakes when foam rolling. You try and ensure you have correct technique for lifting weights and the same is true for foam rolling. Follow our 5 easy tips for avoiding foam roller mistakes:
Rushing the roll
Don’t move to quickly through the foam rolling session. Foam rolling can be painful but rushing the movement isn’t going to help long term. If it is too painful then we suggest trying a softer foam roller or modifying the body position. Rolling slowly through the exercises will help relieve more tension and identify any target spots you need to focus on.
Avoiding the trigger
While you don’t want to rush, you also need to make sure you hold the trigger point when you find it. When rolling through the muscle you may feel a knot or point of tension. These will feel uncomfortable when pressure is applied. You’re instinct is to back away but instead roll through that point until you feel the tension and hold, for approximately 30 seconds. That short-term pain will eventually result in long-term results.
Foam rolling does require getting into some awkward body positions, and can require some upper body and core strength. Try not to collapse into the rolling exercises but ensure you use correct form and technique through each exercise. This will not only ensure you have a good muscle release but will avoid any other potential injury as a result of improper foam rolling.
Holding Your Breath
Yes it hurts, but holding your breath will not help release that tension. If anything it could make it worse by increasing blood pressure. Instead breathe into the release of tension with full deep belly breaths.
Constantly rolling an injured area
If you were bleeding you wouldn’t just apply a band aid anywhere on the body, you find the cut. The same happens with foam rolling. While you have an issue with one area of the body being tight, the injury or problem may stem elsewhere. This is commonly seen in IT band issues where runners roll the IT band with little success. The problem may lie elsewhere, so get an assessment from a corrective exercise specialist.