After a long run or intense workout, your muscles and your body will probably be stiff and sore.
Your muscles worked extremely hard while exercising and now they need to rest so that they can start repairing themselves. If you are not allowing your body enough time to rest and recover, you are increasing your risks of overuse injuries.
Foam Rollers Are The Solution
Today many fitness enthusiasts and athletes use foam rollers after training and working out, as they are efficient at soothing sore muscles and hitting the right trigger points from several different angles. Foam rolling also offers the ideal way to target connective tissue or fascia which surrounds the joints, muscles, and bones, which is prone to becoming tight.
Below is a list of the few common mistakes that many people make with foam rollers:
1. Using The Incorrect Pressure
To achieve the most from foam rolling, you need to find the right pressure. It is very common that you might be using too little or too much pressure, which won’t assist you in repairing muscle tissues that are damaged.
2. Spending Too Much Time On A Specific Area
Even though some areas will be more tense when compared to others, avoid overdoing it by spending too much time on one area. The suggested time for any area of the body will be 30 seconds to 1 minute.
3. Rolling In One Direction Only
The connective tissues run in every direction, and you want to ensure you are covering the entire area. Start off by keeping your foam roller stationary, followed by twisting one of your limbs similar to a screwdriver (side to side). The next step involves rolling over the length of the limb or muscle.
4. Starting In The Wrong Places
When it comes to foam rolling you should start with the more comfortable places before moving onto the most painful areas of the body. For instance, you would not start any of your workouts with a sprint without first warming the muscles up. Start with the areas that are the least-tight, moving onto the more tense muscles. As you advance from one muscle to another, move gradually from 1 muscle group onto the next. If you are rolling too fast, you have the technique all wrong.
5. Attacking Your Knots Head On
It is common to hear that people try to “roll out their knots”, yet fascia should be thought of like bands that are held tightly between 2 poles. You should rather be focusing on getting the connective tissue below and above the knots to relax and loosen before moving onto the actual knot. If you do this, it will be easier to loosen your knots and you may only need a much lighter rolling over areas of discomfort.
If you’re looking for a more professional option, contact Peak Performance Massage for more information!