It would make sense that if a particular muscle is sore then rolling directly over it would help, however, this is not entirely true. Constantly working over the area can lead to further pain as there is already a degree of inflammation and tension which can be easily aggravated. Furthermore, usually the site of injury is typically due to other areas being tight so instead of working on the site of pain, try to focus on areas above and below the area
When rolling its advised to alternate between sustained pressure and rolling. Be wary not to sit on the same spot for too long. Important structures such as nerves and arteries can be irritated if compressed for too long. Begin with gentle pressure and then slowly add more body weight in order to reach deeper layers of fascia and muscle to be released
Foam rolling is something that requires slow and deliberate movements. Yes it is bloody painful, especially when done slowly, however, this is how to properly release and lengthen fascia
Be mindful to allow enough time for your body to recover after rolling. Rolling too frequently can be excessive and harmful to soft tissue which may lead to bruising. Try some stretching to as an alternative form of tissue relief between rolling sessions.
Foam rolling in itself is a workout. It requires balance, strength and stability in order to work on certain areas. Think about it you pretty much have to plank in order to roll out the quad muscles! So, try to roll out at a time where you are still feeling energised both physically and mentally so you can manoeuvre around easier and really focus on that mind-muscle connection and feel that fascia lengthen and melt away.
If you would like specific tips and help to ensure that you are completing these exercises correctly – contact the team at Hands on Health Care.