05/05/2026
If you’re using foam rollers or balls, a few small adjustments can make a big difference.
First, don’t spend too long on one area. Around 60 to 90 seconds per muscle group is usually enough, especially if you’re doing it yourself.
Second, the pressure should be reasonable. It’s not supposed to be painful. If you’re wincing or holding your breath, it’s too much. Your body won’t respond well to that.
And third, start more global, then get specific. Move over the whole muscle first, see where things feel restricted, and then spend a bit more time on those areas.
This kind of work is meant to help your body feel better and move better—not fight through more tension.
After 25+ years of coaching, I’ve seen that when this is done properly, it supports everything else you’re doing in training.
If you’ve been using these tools without much direction, there’s more on my page that can help you use them more effectively.
