Is it a bird? Is it an airplane?
No, it's the Foam Roller!
A tool that is gaining a lot of popularity in all boxes and in the homes of Italian athletes! It consists of a foam cylinder, which is used in the body to make the muscles more resistant, flexible and less susceptible to injury.
As much as this equipment actually brings benefits and can be used in different sports, some common mistakes in its use can make pain worse and cause bone and muscle problems.
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But what are the six most common mistakes in using the Foam Roller?
Pass it on the bone regions
The foam roller is a device designed for releasing my fascial, a completely muscular process. Therefore, it is necessary pay attention where it is used.
The main thing is avoid contact with the vertebrae spine, because in addition to not bringing benefits, it will cause a lot of pain.
Use it with speeding
In an effort to get the best recovery possible, it is common for some people to massage the painful area very quickly; this method is not ideal.
It would take one slow to moderate speed because when using the device very quickly, the massage is not effective and my fascial release does not occur.
Excessive stretch after massage
Some trainers recommend stretching after using the foam roller if the muscles are still too tight. This is not necessarily wrong, but the intensity with which it stretches must be the center of attention.
Forcing too much with the external help of rubber bands or another unskilled person can make the injury worse.
Exaggerate over time of use
The ideal would be 3-4 minutes for each part of the musculature in the muscular districts considered large. In smaller muscle groups, duration can also be reduced to 2 or 3 minutes.
Practice high intensity activities afterwards
After using the foam roller, the muscles become more "stressed" and fragile during efforts. That is why it is necessary to avoid skipping or training intensely the region that has been cured by the roller.
THEovertraining it can cause new physical stress and can create a more serious knot, tension or injury.
Pass the roller only at the point of pain
There are several factors that cause muscle discomfort and sometimes the cause of pain can be widespread in all surrounding muscles.
A sciatica pain will be reflected on the back, buttock and especially on the lower back. So, if you feel pain in your lower back, maybe the inflammation is in sciatica.
It is necessary to perform the massage in the whole surrounding muscle district, not only where the pain is felt.
The massage with the roller associated with rest can help recovery a lot muscle of the various districts. Obviously if the pain is very severe and persistent or causes other ailments, it is highly recommended to contact a doctor / specialist.
And you, have you ever used the foam roller? Are you going to buy one? Write your experiences in the comments.