Foam Rolling and other massage tools have been popular topics in my office over the last few years. Here are a few of my tips to get the most out of your foam roller.
1. Perform more passes with a lighter pressure:
This will let you spend more time on the injured area and help you avoid overworking the muscle.
2. Stay away from the bone:
These tools are made to work on muscle tissue, so do your best to avoid working directly on the superficial bones. If you are not sure what a superficial bone is, feel your knee cap or the tip of your elbow. If it feels hard like that, avoid it.
3. Using a Theragun (or other self massager)?
Move the device at a rate of 1 inch per second. And remember to follow the same rules listed above.