Avoid These To Get The Full Benefits Of Foam Rolling
Foam rolling is all the rage right now in fitness.
It’s like getting a deep tissue massage without the cost – or having to leave your own home.
Foam rolling has been said to increase recovery rates, decrease muscular soreness, and can even help you overcome injury faster as well.
All in all, it seems like the perfect choice to add to your workout routine.
But, if you don’t foam roll properly, you may miss out on the full benefits it has to offer.
Let’s take a closer look at some of the biggest mistakes that people make with foam rolling.
Only Rolling Where It’s Painful
The first mistake to avoid is rolling only where it’s painful.
For instance, your hamstring is sore so you roll right over it, wincing in pain as you feel the muscles ‘loosening up’.
While it’s great to really hit these tender areas well, the problem with this is that often the tightness and pain can be transferred from other areas that are tight. This is known as ‘referred pain’.
So as you foam roll, consider rolling to areas that extend beyond the specific area of pain.
For instance, if you have sore hamstrings you might roll out your glutes as well (which are connected to the hamstrings) along with your calves, which can also lead to pain in the hamstrings if very tight.
Even if you don’t feel discomfort in these areas as you foam roll, that does not always mean tension isn’t present.
Rolling Too Quickly
The next big mistake often made is rolling too quickly.
Often this is simply because someone is in a rush to get it over and done with – or they can’t sit through the pain that is caused during foam rolling.
Roll slowly back and forth over the muscle as best as you can.
Yes, you will feel quite a high degree of discomfort while doing so but breathe through it. Deep breaths in and out will help you relax the muscles as the foam rolling takes place.
Try and spend five to ten seconds over tight areas, simply holding that area as you focusing on loosening up the muscles.
Rolling Your Neck
Another big mistake is trying to foam roll your neck.
While you can safely foam roll most areas of your body safely provided you are using good technique, it’s best to avoid your neck.
Being such a fragile and important part of your body, one wrong move and you could cause serious injury.
Your best bet is to simply see a Chiropractor or Osteopath. He or she will be able to treat your neck safely and effectively.
Foam Rolling Infrequently
Finally, make sure that you are foam rolling regularly. It won’t be as much benefit if you do it just once per week or when you are feeling very sore and tense.
The best results from foam rolling will come when it’s done almost every day.
So there you have the three biggest mistakes made when foam rolling.
If you can avoid these mistakes, you’ll be on track to foam rolling safely and getting the full benefits it has to offer.