Avoid These Common Foam-Rolling Mistakes

After you get through that HIIT class or long run, your muscles are probably going to be sore. Those hardworking muscles were broken down during exercise and need rest to repair themselves. If you don’t give your body some TLC and sufficient time to recover, you’ll increase your risk of an overuse injury. One solution? That trusty foam roller.

It’s become really popular to use a foam roller after working out, as you’re able to really hit those trigger points and soothe aching muscles from all different angles. Foam rolling is a way to target fascia, or the connective tissue that surrounds your bones, muscles, and joints, that can get tight. In fact, some gyms and trainers even offer specific foam rolling recovery class workouts dedicated to the practice.

Foam rolling seems pretty simple, right? Turns out, you can actually be doing more harm than good. There are specific moves and techniques to foam roll the right way so that you’re boosting recovery and healing muscles without causing any additional pain (or just wasting your time). Here, experts weigh in on the common foam rolling mistakes you might be making and what to do instead.

Using the Wrong Pressure

When it comes to foam rolling, there’s a sweet spot in terms of pressure. It’s common to either use too much or too little—either way, you won’t be able to repair damaged muscle tissue appropriately.”It may take a while for the muscle you’re working on to relax,” says Chris Aronsen, a personal trainer in New York City. “I prefer a slower to medium speed, as I find it’s more effective at releasing tension without causing excess strain.”