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Foam Rolling? Do It Right by Avoiding These 10 Mistakes

Time:2016-12-02 09:31Shoes websites Click:

These mistakes right rolling Foam

Foam Rolling

Peter Yang

Despite the foam roller’s popularity, it “shouldn’t be considered the silver bullet for at-home therapy,” says Richard Hansen, a Boulder, Colorado-based sports chiropractor. Hansen, who treats recreational runners as well as Olympians, warns that incorrect use may cause muscle damage.

Doug Perkins, a physical therapist and certified strength and conditioning specialist also based in Boulder, agrees: “Runners should understand why, when and how foam rolling should be used before getting started.”

Here are 10 mistakes these experts recommend against, as well as suggestions for safe and effective foam rolling:

Foam Rolling Without Reducing Adhesions First

a ball can help reduce adhesions

1/10 Mitch Mandel

Foam Rolling Without Reducing Adhesions First

Why it’s bad: Perkins warns that foam rolling won’t be as effective if you don’t properly address and reduce your adhesions—also known as knots—beforehand.

What to do instead: Adhesions can be addressed using the foam roller itself: just place it under the pressure point and press your weight down until you feel the tension ease. Or, if the tightened area is small and more localized, a targeted tool—like a massage ball, tennis ball or lacrosse ball—can do the trick. Once the knots are loosened, lengthen out the muscle by gently rolling it across the foam roller for about 30 to 90 seconds.

Waiting to Foam Roll Until After Exercise

two runners rolling out postrace

2/10 Roger Mommaerts via Flickr and licensed under Creative Commons Attribution

Waiting to Foam Roll Until After Exercise

Why it’s bad: While Perkins notes that the research is still mixed on the ideal time to roll, he recommends both pre- and postworkout sessions. The reason: jumping straight into a workout without proper tune ups can put you at risk for pulling on those adhesions and making pain worse. Plus, prerun foam rolling lengthens out your muscles, which can help improve your performance.

What to do instead: Set aside an extra five to ten minutes before your workout to reduce any adhesions and then roll out your muscles per the above.

Foam Rolling for More Than 20 Minutes



Foam Rolling for More Than 20 Minutes

Why it’s bad: If you feel you need more than 20 minutes of foam rolling to work out the kinks, “you’re probably suffering from a deeper, underlying issue that foam rolling won’t fix,” Perkins says. Hansen agrees: “It’s better to underwork tissue than overwork it,”  as excessively rolling a trouble area can increase injuries.

Related: 5 Stretches You Should Never Do

What to do instead: Limit rolling to 30 to 90 seconds per muscle group, with 10 seconds of stretching in between each roll. You can repeat this cycle up to three times on each body area.

Using a Roller That’s Too Firm

a bumpy, hard foam roller

4/10 Stocksnapper / Alamy Stock Photo

Using a Roller That’s Too Firm

Why it’s bad: If you’re new to foam rolling, using a rock hard, textured roller can compress the tissue too much and cause unnecessary pain—and even bruising, warns Perkins.

Need a new foam roller? Try the beLONG Foam Body Roller from the Runner’s World Store

What to do instead: Rookies should opt for a softer, even-surfaced roller. As your muscle tissue becomes used to the pressure, you can gradually work your way up to a firmer roller.

Rolling out Your Lower Back

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