The Do's and Don'ts Of Foam Rolling


Foam roller mistakes to avoid

You've probably heard of all the amazing benefits of foam rolling. Just like any exercise, proper form is crucial to avoid injury and reap the maximum rewards.

If you're not careful though, your foam rolling routine might be causing you more harm than good. Check out these important foam rolling do's and don't and avoid making a faux pas next time you sit down for a session. 


1. When you find an area that is tight or painful, pause for several seconds and relax as much as possible.

2. If an area is too painful for direct pressure, work the surrounding area to gradually loosen the painful area and enable you to work it out.

3. Give it 24-48 hours before focusing on that same area again and make sure you drink plenty of water following a foam roller session to flush out any toxins.


1. The goal is to restore healthy muscles - it's not a pain tolerance test - so make sure you know the difference between "good" pain and bad.

2. Never roll a joint or a bone.

3. Avoid rolling your lower back- use a tennis ball or hockey ball on the specific tight muscles in that area.

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