Foam rollinghas become synonymous with athlete recovery — many pro runners and endurance athletes even travel with their foam rollers. The research largely backs up the efficacy of foam rolling: Areview of foam rollingfound it can improve mobility and range of motion, as well as decrease soreness post-workout — which can lead to speedier recovery after a tough run.
While we know泡沫滚动是积极的, we rarely talk about the best ways to do it. There are a few ways to foam roll that may cause more harm than good:
GOING TOO HARD, TOO SOON
如果将四轮压入泡沫辊中，则会引起严重的疼痛反应，因为您的肌肉非常紧绷和紧张，您将需要退缩。花一个小时的时间尽可能地努力地压入sob会不会为您提供帮助。骨科和运动按摩治疗师Suzanna Vogel说：“作为耐力运动员，我们倾向于在每个领域（包括疗法）中运作'无痛苦，没有收获'的心态 - 但治疗应该与之相反。”
修复程序：Use a soft touch and ease off when it starts to feel painful. Start foam rolling for a few minutes then build up to those 30-minute sessions. (Vogel prefers getting into a routine with 5–10 minutes of rolling most days, versus a huge once-weekly session.)
不超越痛苦
“It helps to have a reason why you’re doing something like foam rolling,” says Vogel. “When it comes to foam rolling, what you’re really doing is breaking up these tiny adhesions between large muscle groups, like when you feel like your quad is ‘stuck’ to yourIT乐队. It helps stretch the entire muscle, not just the two ends.”
修复程序：Vogel says you should spend time thinking about what feels good, what movements help and how you feel after a rolling session and in your next workout. Use foam rolling as a chance to gather information about what is really going on in your body.
ONLY ROLLING WHERE IT HURTS
Hitting that precise spot with a foam roller is likely only going to aggravate whatever’s going on. “Where it is, it ain’t,” says Vogel. “Where the pain is felt is always part of a bigger story.”
修复程序：Think about the areas around the painful spot: Tight hamstrings, for instance, can lead to knee pain for runners, so rolling your hamstrings might be the better place to start, instead of around your knees.
SPEEDING THROUGH
将泡沫卷成锻炼是常见的。但是，泡沫以两倍的速度滚动没有缓慢，有条不紊的滚动的好处。“您可以从快速，轻巧的锻炼前热身中获得一些好处，但实际上，泡沫卷的最佳方法是花时间并慢慢地进行，并注意您的身体的感觉（请参阅点号3），”沃格尔说。“这不是锻炼，您不应该在最后汗流。”
修复程序：If you’re really pressed for time, target one or two spots, like hamstrings and calves, and do them slowly.
THINKING MORE IS MORE
It’s tempting to think that if doing something once a day is a positive thing, doing it several times a day will be even better. “More is not more — and I’ve seen people get addicted to foam rolling, not in a good way,” says Vogel. “You shouldn’t need more to feel good, you shouldn’t be bruised from foam rolling. It should definitely be something you do for a max of 30 minutes per day and that would be on the high side. It’s a tiny piece of your recovery program.”
修复程序：当涉及到泡沫滚动时，每天一次就足够了 - 在每个肌肉群上花费大约30秒也足够了。
NOT GETTING HELP
泡沫滚动有很多方面，这些方面不是直观的。制定泡沫滚动会议的计划，并真正了解身体的长处和劣势，可以使您有更好的训练。就像举重一样，通常是最好与私人教练一起工作在独自一人之前。
修复程序：为了使您的泡沫滚动起来最有效的效率，请考虑与physical therapist为了帮助您评估当前状态，并向您展示自己使用泡沫辊的最佳方法。与专家的30分钟会议可以使您的泡沫滚动更加有效。Vogel补充说：“泡沫滚动只是运动健康的更大局面的一部分，它可以帮助您与您一起制定最适合您需求的计划。”
强调它
“As endurance athletes, we’re used to operating in fight-or-flight mode, and practices like foam rolling are meant to bring us down a few notches and put us into that rest, relax and recover place. That’s really helpful for full-body recovery,” says Vogel. Once again, more is not more. Our muscles are more receptive to recovery when they’re relaxed.
修复程序：找到放松并接受泡沫滚动的方法，以取得最佳效果。“在泡沫滚动的同时，请保持这种[轻松的]心态 - 穿上一些寒冷的音乐，深呼吸，营造出轻松的氛围。这将使它更加有效。” Vogel说。
