Foam axial rolling is equivalent to deep tissue massage, which can promote the rapid recovery of muscles and is a kind of rehabilitation training that can be completed by one person. Of course, the action must be correct. The following will introduce several common wrong actions that should be avoided.
The most important thing is to make sure that you use the correct foam shaft.
Long or short? Thick or thin? The harder the better?
How to choose hardness?
Novices had better choose a little Microsoft. After getting used to it, you can choose a harder one. If you think the hardness is not enough now, you can change it into a mace with many floating points on the surface. This is powerful and looks painful. For beginners, it may be unbearable at first.
How to choose the length and thickness?
For large muscle groups (such as the back of thigh), it is longer and thicker, which can exert enough pressure and achieve better results. For small muscle groups (such as forearms), the shorter and thinner the muscles, the better.
If you are pursuing perfect training effect, you can prepare two or three and switch as needed. If you feel troublesome, choose the one with the best comprehensive effect.
When the masseur massages slowly and carefully, it must make sense. Learn from "professionals", not so fast. Many people are too fast because they can't stand the pain. In fact, the more painful they are, the more they need to get out.
The purpose of foam shaft rolling is to relax the tense fascia around muscle cells. This process takes some time. If you roll too fast, the blood will only flow back a little, which will certainly have an effect, but it will not completely relieve your pain.
Remember: take your time! If you feel that time is tight, wait for a full rolling massage when you have time. Relaxation is the original intention of using foam shaft, so don't worry too much.
"The foam shaft is so good that it is definitely better to use it every day." Don't be misled by this idea! In order to ensure the complete recovery of muscles, we will take a day off between two trainings. This principle also applies to foam shafts.
When the foam shaft is used, the scar tissue will decompose, making the fascia relax, and it takes time for the tissue to heal and recover. If you use it every day, it will make this part of the situation worse and more painful; In severe cases, it may lead to inflammation.
It is best to use the foam shaft every other day. If your muscles are still sore when you use them the next day, wait another day. It may still hurt when I use it again, probably because my muscles are tense, but this time it should not hurt more than the first time; If it really hurts more than the first time, take a rest.
You may only feel pain in the middle of your calf and keep rolling, no matter where else, you need to avoid it.
If you roll on a point for a long time, it may cause congestion or aggravate inflammation, which will affect the recovery process. And sometimes the pain you feel is involved pain (pain that is not at the source of pain), that is, the pain felt in this part may come from another part. For example, when you want to eliminate shoulder pain, what you really care about may be the trigger point behind the rotator cuff. If you ignore this area and only scroll where you feel pain, you may never get rid of it.
Therefore, scroll more areas to see which parts are the culprit, and you will be surprised to find how many different muscle groups feel pain in the affected areas.
If you use foam roller after training, your body is very tired, so your posture is easy to deform. Wrong posture will reduce the use effect and increase the probability of injury.
If your spine is not kept in the right position and can't support your body well, your muscles will be in the wrong position, which will increase the degree of soreness and lead to potential injury risks.
In order to solve this problem, you must ensure your health when using the foam shaft; Once you find signs of posture deformation, stop immediately and continue to use it when you feel better.
The last common mistake is to hold your breath. Many people will ignore the importance of breathing. Breathing can relieve muscle tension and limited range of motion, and breathing can relax muscles and deep muscle fibers when rolling.
Holding your breath (holding your breath) is our natural reaction when we feel pain, but holding your breath when rolling will affect the use effect. When you roll on the foam shaft, focus on inhaling and exhaling, and you will usually find that the pain is relieved.
A little foam can make you hurt so much? Isn't it amazing? If you realize the benefits of foam shaft rolling, you will understand-value! True value!
Foam roller is a good rehabilitation tool, but it really needs to be used correctly to be safe and effective. Avoiding these six common mistakes will minimize your recovery time and fully enjoy the therapeutic benefits provided by the foam shaft.
Next time you go to the gym, bring a foam shaft. Let's roll together!
This article comes from bodybuilding, with a slight change. If there is anything wrong, please point out.