The foam shaft is one of the commonly used training tools. Especially for the strength training of the knee and thigh, the foam shaft can always exert its unexpected effect, but when using the foam shaft, it is often caused by the wrong method. As a result of half the effort, perhaps you should know some common forms of error about the foam axis and how to correct it. 
Mistake 1: Directly rolling the area of ​​pain
When we felt depressed, our first reaction was to massage the point directly. However this may be a big mistake. Some scholars have said that the area of ​​pain is the victim of tension caused by imbalance in other parts of the body. Let's take the example of 髂胫 bundle. For ITBS, foam shaft compression is a commonly used treatment prescription. While rolling ITB may feel good, the idea of ​​releasing or relaxing ITB is a misunderstanding. ITB is a strong connective tissue that is an extended part of each muscle tendon that cannot be relaxed by massage. What we call "relaxation" is actually to relax the muscles that make up the tendons they are dependent on.
Correction: Indirect compression before direct compression. If you find a sensitive point, this is a clue that you can start rolling in the vicinity. For the tendon bundle, you can first relax the gluteus maximus, tensor fascia, and then relax the bundle.
Error 2: Rolling too fast
Although it feels good to roll the foam shaft back and forth quickly (if you don't hurt), this is not the way to eliminate stickiness. There is a big possibility that the pressure is too fast. The pressure is not enough. The lack of pressure means that the massage is not deep but only in the shallow layer of the skin, and does not play a role in deep relaxation.
Correction: Come slowly. Let the shallow fascia and muscles have time to adapt. When a local area with a large tension (visible pain) is found, the rice that is moved shortly is to roll.
Mistake 3: Spend too much time on those "knots"
We often hear that if you feel a "point", take the time to use the foam shaft to relax at the point. However, some people will spend 5 to 10 minutes, or even longer, at this point. If you continue to pressurize in this area, you may actually touch the nerves or damage the soft tissue, and then cause bruises.
Correction: Perform 20 seconds of treatment at a point where tension is strong (significant pain). You can control how much body weight you use to massage.
Error 4: Bad posture
What posture will appear when performing a foam shaft massage? Very much and there is no fixed, correct posture. But the constant is that when you massage a certain part of the body, you need to be tight and tight, and you need to relax to relax. When you roll the raft, use a single arm to support the weight of the upper body, but the legs on the rolling side should be relaxed; when you roll the front side of the thigh, basically except the one on the side of the roll, including the other The rest of the body, including one leg, should be tight. If you do not pay attention to posture, it may aggravate the body's existing positional deviation.
Correction: Observe whether the way you are doing is correct, whether the hips are drooping, whether the spine is twisted or not. The best way is to take a picture in the mirror or take a fixed video.
Mistake 5: Using a foam shaft at the waist
What we should know is that all massages are relaxed, the objects that are implemented are always muscles, and the effect of the massage depends on the degree of relaxation of the muscles themselves. When we use the foam shaft to massage the waist, let's not say that there is no big muscle near the lumbar vertebra to relax through the foam shaft. Rolling this action alone will cause the muscles of the spine to contract to protect the spine. The function to relax.
Correction: Because the upper back has shoulder blades and muscles to protect the spine, you can massage the upper back with a foam shaft, and stop once the ribs are exceeded.
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