5 common ways to massage foam rollers

In the previous two articles, we introduced the benefits and usage methods of foam rollers. Many friends who have tried foam roller massage think it is great. But even the best thing is used improperly, it will cause harm!

　　Foot roller massage has become a favorite in the sports world and serves as a pill for relief. In essence, foam roller massage is a way to relax muscles and release trigger points in muscles and connective tissue.

　　These trigger points will create weak or sensitive points in soft tissues. If the muscle end point is to the end point There is no uniform contraction, which can cause injury or pain. Foam roller massage can increase blood flow into the muscles and produce better mobility to help restore and improve high luck performance.

　　Sounds great, right? Yes, Foam roller massage offers great potential in "release pain" and "better body performance", provided that "if you use it correctly". If not, it will bring risks and may be injured.

　　The following are five common wrong ways to operate:

Error 1: Roll straight Pressing the pain area

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

　　Corrective: Press indirectly before pressing directly. If you find a sensitive point, this is a clue that you can start rolling at a few inches nearby. You need to spend more time and work around the sore area. Error 2: Rolling too fast

　　Although The foam rollers in the front and back may feel good, but this is not a way to eliminate any stickiness. You need to give your brain enough time to tell your muscles to relax.

　　Error 2: Rolling too fast

　　Correct: Go slowly to allow the shallow fascia and muscles to adapt. When you find a local area with greater tension, move the foam rollers in the short distance in the front and back way. If there are only a few sensitive areas, there is no reason to roll the entire muscle.

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

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

　　Corrective: Perform 20 seconds on a more intense point. You can control how much body weight you use to massage.

　　Error 4: Bad posture

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

Correction: Ask an experienced coach to tell you the correct form and technique. Face the mirror and observe whether your way of doing it is correct, whether your hips are sagging, and whether your spine is twisted.

Error 5: Use a foam on the lower back Foam roller

　　This makes me cringe when people use foam foam rollers 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.

　　　Correct: Because the upper back has shoulder blades and muscles to protect the spine, you can use the foam roller to press the upper back. Once you touch the end of the rib, stop. If you want to release the lower back, try a yoga child-style stretch or the foam roller to the muscles on the lower back - Piriformis (muscles deep in the buttocks), hip flexors and rectus femoris (main muscles in the quadriceps).

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Further reading:

What is excessive recovery? What makes you continue to be strong

How to recover after fitness training, without good rest and recovery is futile

What to do after fitness? Causes and treatment of muscle soreness after strenuous exercise