It’s good to use the foam shaft massage, but don’t make these 10 mistakes.
The foam shaft is an artifact of the runner's self-massage. It relieves muscle soreness, relaxes tight muscles and reduces the risk of injury. However, if the foam shaft is used incorrectly, it will only cause more damage. The following 10 errors need to be avoided by the runner. Do not first reduce adhesion Adhesion refers to the adhesion of mucous membranes or serosa in the body due to inflammation. Physiotherapists warn that if the runner does not first reduce the adhesion problem, it will weaken the effectiveness of the foam shaft massage. The runner needs to find the tender point. You can use the Massage Ball or tennis ball to withstand the tender point and press for 30-90 seconds. Use foam shaft after exercise Many runners use the foam shaft after running, thinking that there is no need to massage the muscles before running. In fact, if the muscles do not relax and stretch before running, it can easily lead to injury. Moreover, after the end of the run, the pain is more intense. Therefore, the runner needs a 5-10 minute massage before running. Massage for more than 20 minutes When you feel that you need to massage for more than 20 minutes, it means the problem is serious, not the massage can solve. The runner should maintain a massage time of 30-90 seconds for each muscle group and then stretch for 10 seconds. Each group of muscles can be massaged and stretched 3-4 times. Foam shaft is too hard If it is a newly purchased foam shaft, and the roller has a grain, the foam shaft is relatively hard, causing unnecessary pain during massage, and severe bruising. Experts suggest that newcomers who are just starting to use the foam shaft should choose a soft and smooth foam shaft. After the muscles adapt to such pressure, gradually increase the hardness. Massage under the back The lower back is more vulnerable than the upper back. Especially when massaging the bones of the bones, if the pressure is too high, the back will only be more painful. If the runner is not sure of the cause of back pain, it is best to consult a doctor and do not use the foam shaft to treat back pain. Inappropriate massage Some runners put the foam shaft directly under the thigh and roll it back and forth for massage. In fact, this massage can cause extra pain and can not massage the muscles. When the massage is finished, the weight of the whole body cannot be concentrated on the thigh being massaged, and the hand should also support the ground to reduce the pressure. Roll directly over the kneecap If you massage from the quadriceps to the calf, do not stop while passing through the kneecap, which will damage the tissue inside the kneecap. Therefore, runners need to pay special attention to this area. Treating injuries with foam shaft A foam shaft massage on the injured area will worsen the muscle tissue, especially in the early stages of the injury. When you massage, you need to avoid sensitive areas. You can massage the surrounding area first, and then massage after the pain disappears. Massage only on the day of running It is not only exercise that causes muscle tension, such as sedentary problems. Therefore, runners usually develop the habit of using foam roller massage, regardless of whether they want to run on the day. Do not understand the reason for using the foam shaft This is one of the most common mistakes made by runners. Many people see others doing this, so they follow suit. In fact, before using the foam shaft, runners need to figure out what their purpose is, to improve performance, to speed recovery, or to prevent injuries. Then measure whether the foam axis is the best tool to help you achieve your goals. If it is, you can use it, if not, find another party. Ningbo Wellcome Trading Co., Ltd. , https://www.huike-homecare.com