1. Don't roll at the joints or bony areas, rolls above and below them. Keep your focus on the connective tissue and deep muscles massage.
2. Roll for about 20-60 seconds. The articles really differed on this some even said up to 90 seconds. I think I will stick to about thirty seconds.
3. Yes it will hurt, but this will help you in the long run.
4. Stretching won't always help a knot in the muscle, all you do is stretch the healthy muscle tissue around the knot. The knot ignores the stretching apparently.
5. Always stretch the area after rolling it.
6. Roll the affected area 2-3 times a day and to prevent soreness roll 2-3 times a week. It typically takes several sessions to really get a knot worked out good. Knots tend to recur so preventative rolling can be beneficial.
7. Spend extra time over the knot or affected area. Don't do it so hard that you end with a bruise or feel worse afterwards.
8. Foam rolling is way cheaper than a masseuse and you don't have to give them a tip!
9. Rolling before a workout can help with the warmup by decreasing muscle density and after the warmup to relieve sore muscles.
My main problem spot is my hamstrings here is a recommended way to roll out hamstrings
Hamstring SMR Stretch
1. Place hamstrings on the roll with hips unsupported.
2. Feet are crossed to increase leverage.
3. Roll from knee toward posterior hip.
4. If a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.
I like to do one leg at a time, since my right is worse than my left.
Sources The Running Times, My Physical Therapy Coach, Strength Coach.com, Perform Better
Anyone want to add anything to this?
What is your favorite muscle area to foam roll?
Do you roll?