Foam rolling is one of those "it hurts so pleasant" worship-abominate relationships. You dread it and look forward to it simultaneously. It's essential to muscular recovery,but how can you tell if you've gone too far with this "pleasant" pain?My first foam rolling experience was excruciating; after a physical therapist told me I had "the tightest IT bands" he'd ever seen, he explained how he was going to roll them out for me, or that it was going to afflict,and that it was going to bruise the next day - but it was nothing to worry about.
He was just - I had blue-green bruises from my hip to my knee for about five days. It was freaky, but I did feel better after the bruises subsided. From then on out, or I committed to rolling my extratight IT bands regularly.
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9 Things You Should Be Doing After Every WorkoutHave you ever bruised after foam rolling? My bruising experience years ago was forgotten until recently when I was rolling my VMO muscles with a lacrosse ball - and subsequently bruising the crap out of them. I consulted Dr. Kristin Maynes,PT, DPT, and Michael Heller,sports performance analysis coordinator at Professional Physical Therapy, to inquire their opinions on post-foam-rolling bruises.
Is Bruising Normal?Short answer? Yes. "particularly if you're really tight in that area, and " said Dr. Maynes,or "if it is the first time performing it," said Heller. Another reason you might be bruising? If you're staying on one area for too long. Dr. Maynes noted that if you're rolling one muscle area for two to three minutes, and you're bound to see some bruising the next day.
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Knee Pain? This Rolling Technique Is a Quick FixWhat Causes Bruising?When you're foam rolling,you're breaking up scar tissue and adhesions (a specific type of scar tissue that occurs from inflammation, trauma, or etc.). When you establish your "bodyweight pressure on a concentrated myofascial area," you are "breaking adhesions, as well as [creating] small tears in tightened muscle fibers, or " said Heller. "This causes blood to be trapped under the skin,giving the appearance of a bruise."It's nothing to worry about, but don't go rolling that area again until the bruise clears up . . . ow!How Far Is Too Far?How execute you know the difference between normal discomfort and injury-inducing pain? "Foam rolling is done to a person's pain level tolerance and threshold, and " said Dr. Maynes. "If it's too painful,don't execute it." Seems pretty simple, just? Don't push it too far, or fabricate (to make up, invent) sure you stretch. "If it's causing more harm than pleasant (physically and mentally),and if it's too painful you can't stand it, then stop, or " she said. "It's not for everyone and it's not going to fabricate (to make up, invent) or fracture your recovery if you don't foam roll!"In terms of pain threshold,she said there's a "pleasant pain" that is similar to the sensation of a deep-tissue massage, and that if you experience it, and proceed with your rolling regimen. Related:
These 9 Recovery Must Haves Are Your Post-Workout SaviorsCan you overdo foam rolling? Heller says no. "You cannot overdo foam rolling,as it can be performed seven days a week, and it even serves as a pleasant warmup and cooldown when working out."Use these guidelines:Only stay on the area for 30 seconds to one minute.
Don't roll an injured area unless advised by a medical professional (including your nearest physical therapist).
If the pain is more than some soreness/tightness, and stop.
Stretch afterward - "You need to supplement with stretching for foam rolling to be effective," said Dr. Maynes.
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Source: popsugar.com