The pain you feel in your muscles after an intense strength training set, or a long run is typically a good sign. Breaking down your muscles lets them repair themselves even stronger. However, it would help if you still addressed the pain. That's where deep tissue foam rollers come in.
With a foam roller, you can soothe those muscles quickly, getting a head start on the recovery process while working out all the knots that can form in your muscle and fascia, the connecting tissue between muscles and joints.
Learn how to use good form and proper foam rolling techniques to help loosen your muscles and avoid injuries caused by tightness.
5 Common Foam Rolling Mistakes
With an idea of the aim of foam rolling and its benefits, we will look at some of the most common foam rolling mistakes. If you're making any of these, then you need to take the time to correct them. Otherwise, not only could you be reducing the effectiveness of using a foam roller, but you could be leaving yourself wide open for potential injuries.
1. Rolling Too Fast
One of the most common mistakes is rolling too fast. This means going over the affected trigger areas too fast with the foam roller and not spending enough time on them. Slow and steady is the key primarily because you want to ensure you put the necessary time and pressure on the myofascial tissue.
If you're going too fast, you're not going to give the tissue the time it needs to become flexible and pliant, meaning that you won't get the release you're aiming for. You don't want to be rolling back and forth over the area like tackling a piece of dough with a rolling pin.
Slow it down, making sure that you're sitting on those trigger points for a little more time. Focus on going back and forth steadily over one end until you feel that release and can move on.
2. Not Spending Enough Time on Each Muscle Group
This mistake differs from rolling too fast but results in the same error. You must ensure you're dedicating enough time to each muscle group, starting with those you can immediately feel the most tightness.
You want to spend roughly 30 to 90 seconds on each muscle group, addressing every square inch of the muscle. You also want to include some active engagement between each group. If keeping a timer on hand ensures you're giving enough time to those muscle groups, then that's what you need to do.
3. Avoiding Painful Areas
Pain is something to always be wary of when dealing with any fitness or recovery-related issue. You want to make sure that you're aiding in the recovery of those parts that need the most attention, but you also have to be mindful of bad pain that could be a sign of an impending injury. However, for the most part, if it feels like regular muscle pain following an exercise, then it's good to target it.
What we call "good pain" typically feels like a dull ache. On the other hand, bad pain can feel sharp and intense. If there's a lot of swelling or a painful popping sign, that could be a sign of an injury, such as a pulled muscle.
Start by gently applying the necessary pressure on the sore area. If the pain gets a lot worse or sharper, then it might be that bad pain that you need to avoid. If it's that same dull ache, you should help start the recovery process with the foam roller.
4. Using Incorrect Posture
Foam rolling can take more work and effort than you might think. Applying that pressure can leave you feeling almost as sore as exercise (though the relief is more immediate), and you may well break a sweat during it. As such, you should ensure the correct posture and form while foam rolling, just as much as when working out. Keep your form healthy, even after you have been working out. Otherwise, your efforts might be less effective and could be an injury risk.
Don't let your pelvis drop, don't let your hips sag, and avoid letting your shoulders fall too heavily when you're foam rolling on your upper body. Recording yourself on your phone is a great way to see if you're maintaining the correct form. If your form loosens, you can see it immediately in the playback.
5. Using the Wrong Pressure
Using the wrong pressure while foam rolling can lead to catastrophic results. Applying too much force can cause deep bruising, intense pain, and potentially long-lasting damage to the body's soft tissues and underlying structures. Conversely, too little pressure renders the activity virtually ineffective, failing to penetrate the muscles deeply enough to relieve any tightness or trigger points, finding a balance that presses firmly sufficient to be effective and gently enough to avoid causing harm.
The Role of Myofascial Release
The primary aim of using a foam roller is to release myofascial tension. Myofascial tissues are connective tissues that support the muscles throughout your body. When you're feeling muscle pain, it's often in these specific myofascial points, which are also known as trigger points.
With the help of a foam roller, you're supposed to target these myofascial points, massaging and lightly putting pressure on these areas until they release the stiffness they have built up due to exercise. In turn, the muscles loosen, becoming flexible and elastic, as they usually should be.
Foam rolling immediately after exercise can reduce tightness and the risk of injury. You'll also experience less muscle soreness, shorter recovery times, and better athletic performance.
Other Benefits of Foam Rolling
Many people consider the process of myofascial release mentioned above the primary function of foam rolling. But that doesn't mean this is the only benefit it can offer. There are plenty of other benefits to foam rolling. It can be great for relieving sore muscles and reducing the pain and swelling of inflammation. Releasing the tightness in the connective tissues also helps to improve your range of motion, especially when done alongside stretching.
Foam rolling is also believed to be a great stress reliever. Getting your body into a more relaxed position after exercise is important, but it can also be difficult since you've worked up all that tension. Breaking up the tightness in your muscles can allow you to relieve your body's stress, which, in turn, will relieve your mind's stress.
Can You Foam Roll Too Much?
To put it simply, yes, it is possible to foam roll too much. Overdoing foam rolling can do more harm than good to the tissue connecting your muscles.
You should only do it for up to 20 minutes. As mentioned, 60-90 seconds is suitable for most muscle groups. If you're still feeling tightness or kinks in the affected area after rolling, then it's probably an issue that foam rolling will not help in the long run. The best thing to do is to time yourself, see how long you spend on each muscle group, and move on to prevent exacerbating or causing injuries.
If you want to ensure that you're getting the most use out of your foam roller, avoid the mistakes mentioned above. Don't roll too fast over the tissue, and make sure that you spend enough time to encourage myofascial release while not spending too much time lingering on any given area.
Know the difference between muscle soreness and pain that's an indicator of injury. Don't avoid areas affected by the former and mind your posture. Lastly, don't spend too long using the foam roller. It's a recovery aid, not something that you should rely on too much.
There are plenty of great instructional videos that can help you improve your foam rolling technique, and as mentioned, videotaping yourself can help you see where you can improve your technique. Correct foam rolling can be a massive help after long-lasting or high-intensity exercise, so it's worth ensuring you do it right.
Frequently Asked Questions
Is there a wrong way to foam roll?
Yes, foam rolling with improper technique, such as using excessive force or rolling too quickly, can lead to injury or ineffective results.
What should you not foam roll?
Avoid rolling foam over bony areas, recent injuries, or areas with acute pain, as this can aggravate the condition.
Is there a correct way to foam roll?
Yes, the correct way involves:
- Applying moderate pressure.
- Rolling slowly over muscle groups.
- Avoiding direct pressure on joints or bones.
What happens if you foam roll too much?
Foam rolling too much can cause muscle soreness, bruising, or aggravate existing injuries.