Foam rolling is a form of self-myofascial release. When done correctly, it can reduce soreness and increase your mobility.
However, many people make two common mistakes.
Mistake #1: Rolling too quickly.
Rather than rolling up and down quickly on your targeted muscle, you want to slow down and roll as slowly as possible.
When you hit a stiff spot, pause and let your body sink into that spot for at least 1-2 minutes.
Rolling quickly on a muscle for 5-10 seconds (what most people do) adds little value.
Mistake #2: Using a foam roller that is too soft.
Beginners should start with a simple foam roller.
However, once you get some experience, you should quickly upgrade to a firmer and/or studded foam roller.
Another more challenging option is to use a small PVC pipe instead of a roller made of foam.
A firmer roller will help you get deeper into your muscles.
Remember this advice from Dr. Kelly Starrett, one of the world’s leading experts on injury prevention and athletic mobility: foam rolling should not be unbearable, but it should be uncomfortable.
Slow down and use a firmer roller. While this will cause some temporary discomfort, you will feel better afterwards.
About the Author
Pete Leibman is a well-being and peak performance expert and the Founder of Arlington Sports Conditioning (ASC). Over the last 15+ years, Pete has helped thousands of people get faster, stronger, and fitter. Pete is the author of two books and more than 300 articles. His work has been featured through Fox, CBS, Fortune, Business Insider, and many others.
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