Foam rollers are often used by therapists and athletes to mimic myofascial release treatments, which are typically used to help reduce muscle immobility and pain. Its benefits are often compared to getting a massage, because as you roll on it, fibrous tissue is broken down and circulation is boosted, helping to relieve tension and pain. As explained by the American Council on Exercise (ACE):1
“Foam rolling is also called myofascial release and is designed to work out the “knots” in your muscles. You could compare the practice to self-massage. The technical terms for ‘knots’ are trigger points or myofascial adhesions.
Fascia is a form of connective tissue that wraps and bundles muscles (myo) together. Myofascial adhesions can develop through stress, training, overuse, underuse, movement imbalances and injuries.
They are essentially points of constant tension and addressing them can have a positive effect on your workouts. Ignoring them can lead to further dysfunction and may perpetuate and/or cause injury.”
5 Foam Rolling Mistakes
Form and technique matter when using a foam roller, just as they do with other exercise techniques. Many people wait to use a foam roller until they feel a tight spot in a muscle, then simply “roll” it out. This might provide you with some relief, but it likely won’t give you the full benefits that foam rolling has to offer.
1.Rolling Directly Where the Pain Is
A painful area may be the result of tension imbalances elsewhere in your body. Plus, rolling a painful, inflamed area might increase inflammation and inhibit healing. It’s often best to roll just a few inches away from a highly sensitive area first and then use large, sweeping motions to cover the entire area.
In the case of iliotibial band syndrome (ITBS), a type of knee injury for which foam rolling is often prescribed, it’s best to roll the muscles that attach to your IT band (your gluteus maximus in your buttocks and your tensor fasciae latae along the edge of your hip) rather than the IT band itself.
2.Rolling Too Fast
Avoid rolling too quickly; your movements on the foam roller should be slow and concentrated. If you roll too fast, your muscles won’t have time to adapt to and manage the compression, and you’re not going to eliminate adhesions.
3.Spending Too Much Time on Knots
It’s OK to work on your knots using the foam roller, but if you spend five or 10 minutes on the same spot, you could cause damage to the tissue or nerves. This is especially true if you also attempt to place your entire weight on the knot.
Ideally, you should spend just 20 seconds or soon each tender spot while managing how much pressure you apply. When using a foam roller you should apply enough pressure so that you feel some tension released, either with constant pressure or by making small movements back and forth. A mild amount of discomfort is expected but you shouldn’t be in pain.
4.Using Bad Posture
Using a foam roller properly requires you to hold your body in various positions, which requires strength. If you use improper form or bad posture while doing this, it
5.Using a Foam Roller on Your Lower Back
This is counterproductive because rolling your lower back will cause your spinal muscles to contract to protect your spine. To release your lower back, try rolling the muscles that connect to it, including your piriformis (located within your glutes), hip flexors, and rectus femoris (a main muscle in your quads), according to NASM certified personal trainer Monica Vazquez.
