Electric Muscle Roller

A: Yes, muscle rollers can be effective tools, especially for increasing range of motion and improving recovery by reducing muscle tension and soreness, although they don't "break up" tissue adhesions as once thought. They work by activating the nervous system to release tension and may increase blood flow, leading to temporary improvements in flexibility and pain reduction. To maximize benefits, roll soft tissue for about 30 seconds per spot and avoid direct pressure on bones.

A: Use your foam roller right after your workout — before stretching. Be sure to foam roll the muscle groups you used during your workout, as well as the ones above and below these muscle groups. Foam roll each muscle group for about one minute, making sure not to exceed two minutes on a particular muscle group.

A: Yes, you can foam roll too much by applying excessive pressure or duration, which can lead to increased pain, bruising, and even injury to your soft tissues and underlying structures. To avoid this, limit rolling to 30 to 90 seconds per muscle group, avoid rolling on directly on joints or bones, and adjust the pressure to a comfortable level.

A: DO research different foam rollers before deciding which one is best for you.
DO expect a little bit of pain.
DON'T roll directly on a joint or a bone.
DO seek the advice of a professional if you have neck pain; the neck is too sensitive for foam rolling, and you could cause yourself serious injury.

A: Increase too fast and you'll be suffering from IT band, calf, hip, or knee issues. I do both. I first foam roll the area to relax the muscle and break-up any scar tissue on the muscle.

A: It may seem tempting to foam roll over other parts of the body, besides your tight muscles, but doing so could actually cause injury. When using a foam roller, the following areas should be avoided: Joints, bones, and ligaments. Your neck (the bones and ligaments can't be easily avoided).