Foam Rolling Tips and Precautions
Although muscle rolling may seem harmless, there are a lot of ways to foam roll incorrectly, which can slow down or even reverse your recovery. Here's a few important things to keep in mind:
- Start slow- It's easy to overdo it from the start, but you can protect yourself by starting slow and listening to your body. Try using DoubleUP for just a few minutes at first, then give your body time to respond before jumping in again.
- Keep intensity low- Pain usually doesn't mean gain, and even if a really aggressive roller session feels productive at first, it can leave you feeling sore for days after. Try to limit your intensity to a 4 out of 10 and make sure that your sessions are pain-free.
- Roll once per day- It can be tempting to use your roller every chance that you get, but it's important to let your body rest between sessions. Focus on one good rolling session per day and adjust your session based on how you feel the next day.
- Choose the right time- Some people prefer to roll before or after exercise, while others might prefer rolling out before bed to relax and get better sleep. Try different times in your day and stick to the one that feels right.
- Be consistent- One good rolling session can be helpful, but results come from regular rolling day-after-day. Your body needs time to respond, and you can help your success by staying consistent even when your schedule gets busy.
- Consult a professional- If you are in pain, recovering from an injury, dealing with a chronic condition, or have any other health-related concerns, it is best to consult with a licensed medical professional before you begin any type of massage therapy.