3 Biggest Mistakes When Foam Rolling:
1) Going Too Fast – when you’re going too fast (aka rolling back and forth in a few seconds) you aren’t creating enough pressure in a single spot to break up any scar tissue that has developed.
2) Sitting On One Spot Too Long – 30-60 seconds top to sit on a certain spot. Any longer can place you at risk to injure tissue, nerves and causing more long-term negative effects.
3) Be Careful Where You Are Rolling – just because one muscle is tight doesn’t mean it needs to be rolled out. When you feel pain in a specific area, typically there is nothing wrong with that specific area. It’s due to a number of different muscle imbalances, look at where the pain can originate from instead.