You've probably heard that your runner, friend or athlete, mentioned that the foam scooter is both the best friend and the worst enemy. How it hurts so much . While it's true that foam rollers can be an excellent recovery tool, it's more than just relief to lie on the floor and hurt yourself, which hurts.
"Like [with]any rehabilitation tool can cause injury. Excessive use of a new injury that has not been fully healed may cause the injury to worsen or cause bruising, "says Fei Jiang, PT, DPT, OCS of Provence Saint John's Health Center, [Leistungstherapie] in Santa Monica, California. And yes, foam rollers can also contribute to overuse. "For example, if someone has tense thigh muscles, you should heal the area rather than foam on it. This can make the injury worse, "he says.
Using the right techniques, you will also be more likely to take advantage of foam rolling," says Austin Misiura, DPT, OCS, CSCS, owner of Pure Physical Therapy a rehabilitation and movement retraining center in Miami. Although research into foam rolling is still limited, indicates what it does, but it can help you recover better after exercise, improve blood circulation, and relax and tone your tense, sore muscles to relax.
As long as you're doing it Right, Foam Rolling is a low-risk way to potentially improve exercise performance and make you feel better. If you are new to foam rolling or are not sure if you are doing it right, you should be aware of some mistakes.
Bug # 1: You are rolling in the wrong direction.
When it's hard to balance on the foam roller. Maybe you roll around the wrong way. "You're probably misaligning the foam roller by positioning it parallel to the muscle. Instead, try turning the foam roller so that it is perpendicular to the muscle [length of the]"says Jiang. Then roll the entire length of the muscle up and down.
If you hold the roll perpendicular to the muscle or tissue you are aiming for, you can balance better, roll with a steady flow, and increase the surface area you cover with each roll, says Jiang.
Mistake # 2: You are not rolling your torso.
It seems as if foam rollers is primarily an activity of the lower body – especially since so many voiced foam rollers occur Believers are runners . But you can and should also roll out your upper body.
These include your pectoral muscles, chest muscles (the broad muscle on the sides of the spine), the triceps, and the muscles around the shoulder blades. Some of these muscles can be a bit hard to reach with a large roller, so you want to roll them out with a lacrosse ball instead. For example, the area between the armpits and the chest, which gets wild if you do too many pushups, may be awkward to drape over a hose reel, and the muscles in the upper back can sink under the shoulder blades. In both cases it is easier to get a ball to attack the tight spots (more about that in a minute).
Error # 3: You are not using the correct print.
If you roll them too gently, it may not be particularly severe, and if you get too hard, you can increase the pain and tighten the muscles to tighten the muscles, which is the opposite of the target.  You can control the pressure when rolling – if you push all your weight into one spot, the feeling becomes much more intense than when you support yourself with your leg or hand – different types of roles can involve using different ones Relieve pressure. "Normally, the hollow rollers exert more pressure than the full cylinder," says Misjura. Full cylinder rollers are usually a bit softer; The hollow are usually equipped with harder plastic, whereby the body exerts less pressure on the body with less force.
Misjura suggests "putting pressure on a self-rating of 5 in 10 in tenderness; more, and you will most likely watch or stiffen during the roll, which will be counterproductive. "Any type of foam roller works, so it depends on personal preference Try on the hips and upper back either a lacrosse ball (harder) or a tennis ball (a little softer and softer). With a ball, you can target the smaller points between the bones and really reach the places where you want to roll, he explains. "It's pretty much impossible to get to a smaller or deeper muscle with the role because it has a large surface area so it's too big to be specific," he says.
Bug # 4: They are attempts to roll out bony areas.
Foam rollers are designed to release tension in the soft tissue, making it unnecessary to roll over bony areas and likely to be painful, says Jiang. The bony areas include the shoulder blades, the ankles, and parts of the hips and legs (such as knees and shins).
For example: "People tend to roll over the shoulder blades as they try to roll out the breast region [the upper part of the spine]. "It does not help you to roll on those bones – you want to roll the muscles and tissues that are under by pulling your elbows in front of your body or just crossing your arms over your chest and pull the shoulder blades forward, then place the roller horizontally under your upper back and roll so that it moves your spine up and down.
The same applies to the bony areas in the hips and pelvis and the area just below The hip bone where the femur (called the greater trochanter) begins. "[Rolling there] is painful and does not help loosen up muscles and tendons in the leg," says Jiang, saying instead the soft areas above and below the hard areas locating and unrolling on the hip to improve leg flexibility, he says, if you can not get there with a foam roller, try instead Have a tennis or lacrosse ball.
Beyond these bony areas, you also do not want to roll your IT band, the tendon that extends along your outside thighs from the top of the pelvis to the tibia. Contrary to what you think, it's considered "not stretchy" because it's made of stretched fabric, says Misiura. Because discomfort in the IT field is often due to tightness in the connected muscles, focusing on the quads, thigh muscles, and glutes will probably be more productive.
Misjura suggests rolling the Tensorfaszie lata, a small muscle, specifically collaborates with the IT Band and Gluteal Muscles to stabilize the hips and knees while walking and running. It's on the outside of your hip (think: side kick) from the top of your pelvis to about halfway in your thigh where it joins your IT band. "Role of this area will help with the treatment of IT Band [discomfort] and improve hip mobility much more than trying to roll the IT band," says Misjura.
Bug # 5: You spend too much time with trigger points
"A common mistake is to foam for a long time directly and only on the branches. People often spend several minutes rolling on painful areas to cause more pain and irritation in those areas, "says Jiang. Exaggerating it at one point does not change anything at best, and at worst it can cause more pain, he adds.
The goal here is to relax the muscles, and sometimes that also means you have to start with the less tense areas that are connected to the trigger point. "Instead, roll the generally larger area around the surface for 60 to 90 seconds before aiming at the knotted fabric for 30 seconds," says Jiang. When you loosen the areas around a trigger point, you're likely to indirectly reduce the tension a bit at the point where you feel you need to roll the most, says Jiang. Once you focus on the trigger point, rolling should feel a bit more comfortable. [#19659025] Mistake # 6: You roll your lower back.
It's fine to roll your upper back and middle back around the scapulae and lats. Even though you may be tempted to roll your lower back with foam, this is not a good idea.
It's difficult to balance a foam roll on the lower part of the back, says Jiang. Trying to get in the right position to roll out the area can eventually force you to overlie your spine, which can cause discomfort or even stress. This can be particularly damaging if you already have too much stretch (exaggerated arch) naturally in the lower back or in another existing lower back area, says Jiang.
Instead of rolling, Jiang suggests using a lacrosse ball, aiming at the spine areas that feel tight and need to be loosened – do not roll in the middle of the spine, but along the muscles Run down on both sides of the muscles. With the Lacrosse ball, you are likely to put your back less in a compromised position. If you have chronic lower back pain or a previous or current back injury, talk to your doctor before applying pressure to the area with a tool. Bug # 7: You are not contracting and relaxing your muscles while rolling.
This is not a mistake, but a missed opportunity for efficiency. "If you contract your muscles and relax while applying pressure with the roller, you'll likely see [better] effects," says Misjura.
"Any active treatment works better than a passive one, and your nervous system adapts better when you work actively by contracting and relaxing your muscles," he explains, the more your muscles actively move from one contracted, strained to another Misjura adds that with this technique, you'll probably see greater improvements in your mobility in less time.
If you find a throat area, hold the roller pressure for 30 seconds Slowly move the connected joint to contract and loosen the muscle. "For example, if you roll your calf, apply the pressure with the roller under your leg, hold it in place, and point your foot 10 Let's go back and forth, "says Misjura." Another example is the quads – find the delicate spot while looking face down lie on the roller and hold it while bending and stretching your knee 10 times, "he says.
It's worth a try – if you take the time to foam-roll, you might as well benefit from it as you can.