What Not to Do when Foam Rolling
Dr. Grace Walker, physical and occupational therapist and nutritionist, knows that foam rolling has many benefits like increased blood flow, myofascial release, improved recovery time and performance. Due to the benefits foam rolling has become extremely popular in the fitness community. Though it may seem easy, there are many mistakes that can be made that will cause more harm than good.
4 common mistakes to avoid
- Not paying attention to your body mechanics– Form may not seem very important when rolling out your leg but it is crucial your body is positioned in the correct posture when doing any activity. Incorrect form may cause injury or worsen your current postural condition.
- Using too much pressure on a knot– Our first instinct is to put as much pressure on a knot for as long as possible in order for it to disappear. However, applying large amounts of pressure on a knot for a prolonged amount of time can cause nerve and tissue damage. Try working on the area for about a minute and continue on to the rest of your muscles surrounding the area while using a moderate amount of pressure.
- Rolling where you feel pain– It is important to know that pain felt in certain areas aren’t always the site of the problem. Pain can come from tightness or stress on other parts of the body. For example rolling out your IT band is a common thing for many people who have Iliotibial Band Syndrome. Though this may feel good, your IT band should not be rolled out because it is a strong connective tissue that is not meant to be stretched. Research has shown that it is best to roll out the surrounding muscles like your gluteus maximus or your quadriceps which are attached to your IT band.
- Rolling too quickly– Stretching out any muscle takes time and your brain must have time to send signals to your muscles to relax. Slower movements allows for less irritation and time for your muscles to adapt to the pressure.
At Walker Physical Therapy and Pain Center, we develop specific exercise and stretching programs for specific patients, along with a variety of specialized treatments to reduce pain and regain range of motion and strength. We look at the “root cause” when treating patients to provide insight as to why the patient is experiencing pain, instead of just a quick fix!
We come up with personalized programs for each patient to provide results in a fun and healing environment. Call Walker Physical Therapy & Pain Center to schedule an appointment with an expert and caring physical therapist!
1111 W. Town and Country Rd. Ste. 1
Orange, CA 92868