Foam rolling is one of the best tools for recovery. It can help loosen up tight muscles, improve your range of motion, and even reduce soreness when done right. But if you’ve ever walked away from a foam rolling session feeling worse, not better, you’re not alone.
Here’s the truth. Foam rolling works, but only if you use it correctly.
Common Foam Rolling Mistakes
A lot of people jump on the roller and go to town, thinking more pain equals more gain. That’s not the case. Here are the most common foam rolling mistakes we see at MPPT in St. Petersburg:
❌ Moving too fast
Muscles need time to respond. Rolling quickly over a tight area won’t give your body the chance to release tension.
❌ Using too much pressure
Pushing as hard as possible can actually cause irritation and inflammation. It may feel intense in the moment, but your body will feel worse later.
❌ Rolling over bones or joints
This can bruise soft tissue and create unnecessary soreness. Foam rolling should target muscles, not bones.
Here’s What to Do Instead
✅ Go slow and controlled
Slowing things down helps your nervous system relax. That’s where the magic happens. Aim to breathe through each spot and pause on tight areas.
✅ Find that “hurts so good” feeling
You want enough pressure to create change, but not so much that your body tenses up. Think release, not punishment.
✅ Stick to soft tissue
Target the muscles, not the bones. Focus on areas like your calves, quads, glutes, lats, and upper back.
Smart Recovery Leads to Better Training
When you foam roll with purpose, you move better, recover faster, and train with fewer limitations. It’s a simple way to support your strength goals and take better care of your body between sessions.
At MPPT, we coach our clients through these recovery strategies every week. Whether you’re brand new to training or have been lifting for years, these tools help you stay consistent and injury-free.
If you’re in St. Petersburg, Largo, Gulfport, or Seminole and want to train smarter, we’ve got you. Recovery is a key part of how we help our members stay strong, mobile, and ready for whatever life throws their way.
Want to Learn More?
We offer hands-on guidance with recovery tools like foam rollers, massage balls, and mobility flows. Ask your coach for a quick demo or join one of our movement clinics to go deeper.
Your body will thank you for it.
