5 Common Mistakes To Avoid With Foam Rollers

Foam rollers are an extremely practical way of dealing with aches and pains commonly associated with intense exercise. They are becoming increasingly common in health clubs, physiotherapy offices and are an essential component of the home workout kit. They are used to replicate the effects of an intensive professional massage, which are commonly used to reduce muscle immobility and pain.

However, just because these rollers are extremely easy to use, doesn’t mean that many people aren’t using them incorrectly. If you fail to use foam rollers in the best possible manner, then you could potentially be wasting your time and your money.

The 5 Most Common Foam Roller Mistakes!

  1. Rolling Directly Where The Pain Is! – A painful area after exercising is often the result of tension imbalances elsewhere in your body. Plus, rolling directly onto a painful and inflamed area might increase inflammation and actually prevent or at least slow down healing. For the best results, you need to roll a few inches away from the highly sensitive area and use large, sweeping motions to cover the entirety of the affected area.
  2. Rolling Too Fast – Your movements on the foam roller should be slow and concentrated. If you roll too quickly, however, then your muscles won’t have the time to adapt to the compression. Take your time with the entire practice, and you’ll really start to feel the benefits much quicker.
  3. Spending Too Much Time On Muscle Knots – We understand that you might want to address your trigger points (knots in your muscles) above everywhere else, but spending extended periods of time on exactly the same area (particularly one that is already damaged) could cause even more damage to the tissue or nerves in question. For the best results, only spend 20 – 30 seconds on a knot before moving on.
  4. Ignoring Bad Posture – Using a foam roller correctly involves you holding your body in various positions, which requires strength. If you’re using improper form during this process, it could actually contribute to injuries. If possible, try to record yourself using your foam rollers and compare to a professional using the same equipment.
  5. Using Foam Rollers On A Lower Back – This is extremely counter-productive as rolling on your lower back will cause spinal muscles to contract around your spine. To release tension in your lower back, try to roll on the muscles that are connected to that area. It’s okay to work on your upper back because your shoulder blades are in place to protect your spine, but stop when you reach the end of your ribcage.


Follow Foam Roller Best Practices For The Best Results!

Here at Fit Nation, we are proud to offer a range of foam rollers to ensure that you can recover from your intense exercise in a safe, practical and cost-effective manner. If you’re currently wasting your money on regular sports massages, you need to try out one of our fantastic foam rollers.

For more information on foam rolling, check out our free foam rolling course or get in touch with our team today. You can email any questions that you might have about any of our products to info@fit-nation.com and we’ll get back in touch as quickly as we can!