Don't Roll for Too Long
It may feel like you need to work on those knots, but rolling for too long can work against injury prevention and increase tissue inflammation. Spend 30 seconds max on trigger points and 60-90 seconds rolling out the area for the most beneficial results. It’s also important to be patient while you roll out your muscles and not go through each section of your body too quickly. Taking your time will help your muscles relax and ultimately allow for an increase in circulation, range of motion, and overall flexibility.
Be mindful of your breathing during your foam rolling session. It’s important to keep breathing at an average pace (even on those sore spots!) to oxygenate the muscle consistently. Holding your breath will cause your body to tense up and leave you with a massage that isn’t as deep and refreshing as it could’ve been.
Don't Roll Over Joints
The purpose of a foam roller is to relieve soft-tissue tension – so don’t roll over any bony parts of your body! Doing so can cause your joints to hyper-extend and leave you in more pain. Avoid your ankles, elbows, hips, knees, and shins to dodge unwanted injuries.