Tips before using a foam roller on an injury:
1. If injured get a professional diagnosis.
Foam roller use is so popular now that that those that injured are trying to heal their injuries by themselves. This may be appropriate for some situations, but when an injury does not heal over a reasonable period of time, one should seek professional health care.
2. Using too much pressure.
Some exercise enthusiasts still believe in no pain no gain. Applying too much pressure on a muscle knot or inflamed area to the point of bruising is not helpful. Rolling directly on inflammation can increase inflammation. Listen to your body.
3. Rolling rapidly is a mistake because it is less effective.
It might feel good, but it is more effective to slow it down and sometimes to stay in one spot for 10 to 30 seconds.
4. Using a foam roller on the neck or lower back is just not safe.
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