But these foam roller benefits can only be achieved when foam rolling exercises are done correctly.
So if you are new to foam rolling, be sure to check out "7 Best Foam Roller Exercises for Self Myofascial Release to Ease Muscle Aches."
Even if you've been a user for quite some time now, it's good to get a refresher and maybe learn a new rolling exercise or two.
But the real downside of not getting these foam rolling exercises right is that it can be harmful.
And if you've never read warnings of foam rollers, the chances are you may be making serious mistakes.
Here are 5 most common foam rolling mistakes that can cause you harm and must avoid.
1. Foam Rolling Your Lower Back
Avoid foam rolling the lower back as it creates too much pressure or force on your spinal disc and vertebra. A better alternative would be foam rolling your hip flexor muscles, IT-band, and the gluteus medius.
According to National Academy of Sports Medicine (NASM), foam rolling your lower back may alleviate your pain temporarily, but not advised for several reasons.
First, the lower back is often not the cause but the recipient of pain. Foam rolling the lower back does not get to the root of the problems.
Second, the area suited for foam rolling should have sufficient bony protection.
The lower back region may be protected by large muscles, but not enough body protection that can protect your organs such as liver and kidneys.
According to Kyle Stull, MS, LMT, NASM-CPT, "a better alternative would be to address the area that is causing the problem. Foam rolling muscles that make up the hip flexors, the gluteus medius, and the calves may help reduce the amount of tension in the back.”
The bottom line is, don't foam roll your lower back.
2. Rolling Directly on The Pain
A painful area may be the result of tension imbalances elsewhere in your body.
For example, the IT-band is one of the most tender spots in the body.
But it’s not always a good idea to foam roll it directly. According to Dr.Mercola, "he tightness of the IT-band is often caused by imbalances in the TLF and the gluteus medius."
Because the IT-band is attached directly to the TFL, the TFL helps to stabilize the knee and assist in hip abduction, but the prime mover is actually the gluteus medius.
It's best to foam roll the muscles that are attached to your IT band (your gluteus maximus in your buttocks and your tensor fasciae latae along the edge of your hip) rather than the IT band itself.
Plus, foam rolling a painful and inflamed may increase inflammation and inhibit healing.
It’s often best to roll just a few inches away from a highly sensitive area first and then use large, sweeping motions to cover the entire area, advises D.r Mercola.
3. Foam Rolling too Fast
While it might feel great to roll back and forth on a foam roller, doing too quickly won’t give your muscles enough time to adapt.
Once you identify the tender area, you should apply light pressure for about 30 seconds or until it is gone.
Plus, rolling too fast won’t actually eliminate any adhesions.
It's because "you need to give your brain enough time to tell your muscles to relax." says Monica Vazquez, a certified personal trainer and USA Track and Field Running Coach and contributor huffingtonpost.com.
You best bet is to foam roll slow so that the superficial layers and muscles have time to adapt and manage the compression.
Again, feel where the tender spot is with the roller, and use short, slow rolls over that spot.
4. Rolling The Trigger Point Area for Too long
It is often recommended that once you identify the trigger point, spend a considerable amount of time ironing it out the knots with the foam roller.
But spending more than 5 minutes (let alone 10 minutes) on the same area in an attempt to get the knot out with a foam roller is unnecessarily long, especially if you are using all your body weight and force to knot it out.