There’s a common myth you may have heard about foam rolling. It goes like this: “Foam rolling should hurt; the more it makes you wince and grit your teeth, the better it’s working.”
Uh, nope! This is not true at all. In fact, foam rolling should feel good. Sharp pain is your body’s way of saying “Hey, back off!” If foam rolling hurts, you’re probably doing it wrong.
Used correctly, your foam roller can be a valuable recovery buddy – especially if you’re finding that your muscles are getting tighter as the years go by.
Five Ways to Make Foam Rolling Actually Enjoyable
1. Ease Up on the Pressure
Rather than putting all your weight onto the foam roller, use your hands or feet to take some of the load off. Think of it like adjusting the volume on music. You want it loud enough to feel good, but not so loud that it hurts your ears.
2. Slow Your Roll (Literally)
This isn’t a race. Move slowly and let your muscles actually have time to relax. Rushing through it is like scarfing down a great meal: you miss all the good stuff. Take deep breaths while you’re at it. Your muscles will actually let go of tension better when you’re not holding your breath.
3. Choose Your Roller Wisely
Not all foam rollers are created equal. If you’re new to this or have sensitive spots, start with a softer roller. It’s like choosing between a soft or firm mattress. Each has its place, but you might need to work up to the firm one.
4. Start Big, Then Get Specific
Begin with your larger muscle groups like your thighs and calves. Think of it as warming up your muscles for the main event. Once they’re feeling more relaxed, you can move to those smaller, trickier areas that need attention.
5. Little and Often Wins the Race
You don’t need to foam roll for an hour to get results. Just a few minutes, a few times a week, can make a huge difference in how you feel and move. Regular gentle foam rolling actually helps with flexibility, reduces muscle soreness, and keeps blood flowing to help your body recover—especially as we get older.
The Bottom Line
Foam rolling is supposed to help you feel better, not worse. When you dial down the intensity and focus on consistency instead, you’ll get better results.
Give these gentler techniques a try, and you may be surprised at how much more your body responds. Your muscles will thank you for the kindness.
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