5 Common Mistakes in Foam Roll Massage

5 Common Mistakes for Using a Drum Massage

These days, foam shafts have been almost everywhere, gyms, physical therapists’ offices, living rooms and even your suitcase. Drum Massage has become a favorite in the sports world and serves as a panacea for many different pains.

In essence, Drum Massage is a kind of self-Myofascial Release, SMR) method, releases stickiness in muscles and connective tissue.

These stickiness can create weak or sensitive points in soft tissue. If the endpoints to the endpoints do not contract evenly, this may cause injury or pain. Drum massage can increase blood flow into the muscles and produce better mobility to help restore and improve high luck performance.

Bulle massage provides great potential in "release pain" and "better body performance", provided that "you use it correctly". If not, it will bring risks and may be injured.

Five common wrong ways of operation:

Error 1: Directly roll the pain area

When we feel pain, our first reaction is to massage the point directly. However, this can be a big mistake. MELT Method author says: "The painful area is the victim of tension caused by imbalance in other parts of the body."

Let's use the iliotibial band as an example. For iliotibial band syndrome, drum pressing is a common treatment prescription. Although rolling your iliotibial band may feel good, the idea of ​​releasing or relaxing iliotibial band syndrome is a misunderstanding. The iliotibial band is a piece of obviously strong connective tissue, and researchers have found that it cannot be relaxed by massage techniques. If you flatten the inflammation in the area, you will increase its inflammation. In addition, if you are in a painful situation, the body cannot repair itself due to too much pressure.

Correct: Press indirectly before pressing directly. If you find a sensitive point, this is a clue that you can start rolling first a few inches nearby. You need to spend more time and work around the aching area. For For the iliotibial band, it is first located in the main muscles attached to the iliotibial band – Especially the gluteus maximus (the largest muscle on the hip), and then the tensile fascia lata (the muscles running along the lateral side of the hip joint).

Error 2: Rolling too fast

Error 2: Rolling forward and backward can feel good, but this is not a way to eliminate any stickiness. You need to give the brain enough time to tell the muscles to relax.

Correction: Go slowly and give the superficial fascia and muscles time to adapt. When you find a local area with greater tension, move the front and back of the bucket in a short distance. If there are only a few sensitive areas, there is no reason to roll the entire muscle.

Error 3: Spend too much time on which "knots"

We often hear that if you feel a " ", spend time using the foam drum to relax on the point. However, some people will spend 5 to 10 minutes, or even longer at the same point, and try to transfer the weight of the whole body to the foam drum. If you continue to pressurize on a certain part of the body, you may actually touch the nerves or damage the soft tissue, which may eventually lead to black and blue.

Correction: Do 20 seconds of processing at a more intense point. You can control how much body weight you use to massage.

Error 4: Bad postures

Wait, what postures will appear when performing a bucket massage? Very many. You must maintain your body on the drum in certain positions, which requires a lot of muscle strength. When you roll pressure IT In Band, you use a single arm to support the weight of your upper body; when you roll the front of your thigh, you basically take a stick position. If you don’t pay attention to the posture, you may aggravate the position deviation of your body and cause more damage.

Correction: Ask an experienced personal trainer, physical therapist or coach to tell you the correct form and technique. Or consider using a smartphone or camera to shoot yourself pressing, and observe whether your way is correct, whether your hips are sagging, and whether your spine is twisting. Qu.

Error 5: Use a foam drum on the lower back

This makes me cringe when people use a foam drum to roll the lower back. You should never do this, your spine will be frightened, and all the muscles in the spine will contract to protect the spine.

Corrective: Because the upper back has shoulder blades and muscles protecting the spine, you can use a drum to press the upper back. Once you touch the end of the rib, stop. If you want to release the lower back, try Child’s style of yoga (Child’s) Pose or drums are connected to the lower back - the piriformis (muscle located deep in the hips), hip flexors and rectus femoris (the main muscle in the quadriceps).