Foam rollers are a really useful tool to have with your exercise equipment, but a big misconception about them is that using one should hurt. And quite frankly, it’s dangerous to assume that if it’s painful that it’s working because at that point you’ve lost that mind-body connection.

 

When you exercise, muscle soreness will feel more pronounced when applying pressure, so feeling pain when foam rolling is literally just that. It’s very unlikely you could be causing damage when rolling, but it’s absolutely likely that you’re pressing too hard or compressing body parts you shouldn’t be (like your spine).

 

If you’re experiencing pain while rolling out, that’s your body literally telling you to stop.

 

Stick to large muscle groups like your quads, hamstrings, glutes, calves, traps and lats. If you don’t feel confident in using your body weight, you can definitely roll against the wall. Modifying the method of rolling can make it safer, and lighter pressure will be applied.

 

Sometimes the ‘no pain – no gain’ mentality just doesn’t work especially in self-care, so take your time, listen to your body, and if it doesn’t feel right, then stop!

 

 

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