10 COMMON (BUT FATAL) MISTAKES MOST PEOPLE MAKE WITH FOAM ROLLERS
Foam rollers are a great way to improve muscle recovery, but you're missing out on all of the benefits if you're not using them correctly. Here are 10 common (but fatal) mistakes most people make with foam rollers and what to do instead to get better & faster results with them!
LET'S GET INTO IT!
Mistake #1: Not using them consistently
If you're not foam rolling consistently, you're making a mistake. Foam rolling helps improve muscle recovery and can help prevent injuries. But when you don't roll out your muscles regularly, they can tighten up and become more susceptible to injuries. So to get the most out of foam rolling, try to roll out your muscles every day. If that's not possible, aim for at least 3 times a week. Rollers are inexpensive and easy to use, so there's no excuse not to include them in your routine!
Mistake #2: Not using enough pressure
When you foam roll, you should use enough pressure to cause discomfort but not pain. If you're not feeling any discomfort, you're not using enough pressure. The ideal pressure for foam rolling is something that you'll have to experiment with to find what's best for you. At the end of the day, the most beneficial roller is the one that you will use consistently. So make sure to find the right level of pressure for you and keep progressing overtime to make sure you don't hit a plateau with your recovery results.
Mistake #3: Foam rolling the same muscles every day
If you're foam rolling the same muscles every day, you're making a mistake. Your muscles will get used to the pressure and it won't be as effective. In order to get better results, you should rotate through different muscle groups each day to get the most out of your rolling. For example, roll out your quads one day, hamstrings the next, and so on. This will help ensure that all of your muscles are getting an equal amount of attention and you'll see better results overall.
Mistake #4: Rolling the wrong muscle group
Another mistake people make with foam rolling is rolling the wrong muscle group. For example, if you're trying to roll out your IT band, you should be positioned on your side and use a long roller. But if you're trying to roll out your quadriceps, you should be in a seated position and use a shorter roller. Unless you have something like the R8 Plus, which allows you to roll standing, sitting or even laying… And target specific muscle groups with precision, while also allowing you to change the amount of force you want to apply.
Mistake #5: Rolling too fast
If you're rolling too fast, you're making a mistake. Because you're not giving your muscles enough time to adapt to the pressure and this can cause discomfort and even pain. Whereas if you roll slowly, you're able to apply more pressure and get deeper into the muscle tissue. Which leads to better results and lessens the risk of getting injured. And the other big benefit of rolling slowly is that it allows the foam to work as a massage tool. This not only feels good, but also helps increase blood flow and improve circulation... Which helps your muscles recover much faster after a tough workout. So remember, when it comes to foam rolling, slow and steady wins the race!
Mistake #6: Not foam rolling after workouts
A lot of people make the mistake of not foam rolling after their workouts. And the negative side-effects of not doing so can be quite serious.This means your muscles could tighten up, making them more susceptible to injuries. And that’s without mentioning the pain you’ll feel the next day. On the other hand, the pros of foam rolling after your workouts are pretty clear. Because it helps release muscle tension, speed up recovery, and prevent injuries, which will allow you to train again even harder and faster. And this is especially important if you do a lot of high-intensity exercises. So make sure to add foam rolling to your post-workout routine for the best results!
Mistake #7: Rolling for too long
Foam rolling is a great way to improve mobility and flexibility, but it's important not to roll for too long. Doing it for too long can actually have negative side effects, such as reducing the effectiveness of your next workout, causing muscle soreness, or even increasing the risk of injury. So how long should you roll for? The right amount of time depends on your goals and what part of your body you're working on. Generally, aim to roll each muscle group for 30-60 seconds.If you're targeting a specific area that's tight or sore, you can roll for longer (up to 2 minutes). And if you're using foam rolling as part of a warm-up or cooldown, keep it to 1-3 minutes.
Mistake #8: Rolling in the wrong direction
Another common mistake people make with foam rolling is rolling in the wrong direction. This can cause discomfort and even pain, whereas if you roll in the right direction, you'll get better results and be less likely to injure yourself. But how do you know which is the right direction? Well, it depends on which muscle group you're targeting. For example, when rolling out your quads, you should roll from the top of your thigh down to the knee. But when rolling out your hamstrings, you should roll from the bottom of your hamstring up to your glutes. And always remember to move slowly and steadily for the best results.
Mistake #9: Rolling on injured muscles
It's easy to see the appeal of foam rolling - it feels good, and it seems to help improve our flexibility and range of motion. However, it can actually do more harm than good when used on injured muscles. When you roll on an injured muscle, you're doing two things that are counterproductive: You're irritating the muscle tissue, and you're preventing the muscle from healing properly. The irritation caused by foam rolling can delay healing, and in some cases, it can even lead to further injury. So what should you do if you've injured a muscle? First of all, stop using foam rolling. Second, give the muscle some time to heal. Ice the area if it's swollen or sore, and take painkillers if necessary. Once the muscle has healed, start slowly and cautiously reintroducing stretching and strengthening exercises. If you're not sure whether you should be foam rolling an injured muscle, always consult a doctor or physical therapist.
Mistake #10: Not using a roller that's the right size
If you're not using a roller that's the right size, you could be causing more harm than good. For example, if you're trying to work on your thigh muscles, you'll need a larger roller like the R8 Plus than if you were trying to work on your feet with something like an R3 Foot Roller. A large roller will help to cover more surface area and provide the pressure needed to massage the muscle. Whereas a small roller will not be able to provide enough pressure and could end up doing more harm than good if used on larger muscle groups. Another thing to consider when using a foam roller is the firmness of the roller. A soft roller will be less painful than a hard roller, but it won't provide as much pressure and depth as a more firm roller. This is why new rollers like the R8 Plus have the option to get different types of inserts, so you can customise the feel of your roller exactly how you want it. So, if you're looking to get the most out of your foam rolling sessions, be sure to use a roller that's the right size and firmness for the muscles you're trying to target.
The next time you foam roll, be mindful of these mistakes and make sure to avoid them!Not only will this help you get better results faster, but it’ll also help reduce your risk of injury. And finally, remember that foam rolling should always be used in conjunction with a healthy diet and regular exercise for the best possible results. If you found any of these tips helpful, please share this article with a friend who could benefit from taking a quick look at these mistakes!And until the next time...
Train Harder & Recover Faster!