After high-intensity exercise or training, some people like to take cold showers or apply ice packs to relieve sore and tired muscles. If you haven't tried the foam roller yet, I strongly recommend you to try it. Sports massage is a very important way to recover fatigue for all kinds of sports. Especially for professional athletes, timely massage and relaxation is absolutely indispensable for maintenance. However, many people are too casual when using foam rollers. So, what are the mistakes we often make, and more importantly, how to avoid these misconceptions? The following content will unravel the mystery for you.

Misconception 1: Rapid movements. Research has found that using foam rollers correctly is very beneficial for the body. The ideal state is to find the muscle pain point and continue to apply pressure until the muscle tension gradually decreases, and the muscle is in a relaxed state or completely relaxed. If some areas cause your self pain to reach levels seven to eight (assuming the highest pain level is 10), you should persist for 20-30 seconds.

Misconception 2: Don't Listen to the Signal from the Body "Some people often roll the same part, which may reduce muscle endurance. Your body will tell you whether they like it or not. If you wake up with unbearable pain the next day, take a day off. Try rolling a certain part of the body first, wait for the body to react to this exercise before setting up a training plan. After high-intensity exercise, roller training can help muscles quickly recover elasticity, promote blood circulation, and eliminate metabolic waste such as lactic acid. Some studies have shown that roller training does not really reduce muscle soreness, but it can indeed accelerate muscle recovery, but" the biggest discovery is that it can promote blood circulation. "

Misconception 3: Only roll and press twice when feeling sore, and maintain continuous pressure at the pain point to relax the muscles. The body will gradually adapt, and the more rolling, the better the muscle relaxation. Although rollers are not directly related to reducing the risk of injury, they can indeed relax muscles before exercise, allowing blood to flow to the rolling area, which can improve muscle flexibility and reduce tightness. Relaxed muscles can reduce the risk of pulling and tearing. If time is limited, it is recommended to perform roller training before exercise, as rolling increases blood flow, enhances stretching range, and can also improve muscle tissue activity. This is a great warm-up exercise for muscle tissue. But I also don't think this can completely replace dynamic warm-up, it is a good auxiliary warm-up method.