Foam rolling has become a popular way to relieve muscle soreness and tension. However, there are times when foam rolling should be avoided. Here are some quick answers to key questions about when not to use a foam roller:
Should you avoid foam rolling an injury? Yes, foam rolling directly over an injury or open wound should be avoided as it can make the injury worse.
Is it ok to foam roll if you have poor circulation? No, those with circulatory conditions like deep vein thrombosis or peripheral artery disease should avoid foam rolling as it can further restrict blood flow.
Can you foam roll if you have osteoporosis? Foam rolling is not recommended for those with osteoporosis or weakened bones as the pressure could lead to fractures.
Should you foam roll directly over cancerous tumors? No, avoid directly massaging over cancerous tumors as this may encourage their spread.
Is it safe to foam roll during pregnancy? Foam rolling the lower back or abdomen is not recommended during pregnancy. Always consult a doctor first.
Can you foam roll if you have a hernia? No, the pressure from foam rolling could make the hernia worse or more painful. Avoid rolling directly over hernias.
Should you foam roll if you have metal implants? It’s best to avoid foam rolling directly over metal implants like rods or artificial joints as the pressure could cause pain or movement of the implant.
When to Avoid Foam Rolling Specific Body Parts
Here are some guidelines on when to avoid foam rolling specific body parts:
Lower Back: Avoid foam rolling the lower back if you have any of the following conditions:
– Herniated discs
– Spinal stenosis
– Spondylolisthesis
– Pregnancy
Neck: Do not foam roll the neck if you have:
– Herniated cervical discs
– Rheumatoid arthritis in the neck
– Osteoporosis
Abdomen: Avoid rolling the abdomen if you have:
– Menstruation
– Hernias
– Pregnancy
– Recent abdominal surgery
Tailbone: Do not foam roll over the tailbone if you have:
– Coccydynia (tailbone pain)
– Tailbone fracture
Ribs: Avoid foam rolling over the ribcage if you have:
– Osteoporosis
– Rib fractures
Knees: Do not foam roll the knees if you have:
– Torn meniscus
– Recent knee replacement surgery
– Patellar tracking issues
Ankles: Avoid rolling the ankles if you have:
– Sprained or fractured ankles
– Ankle instability
– Gout
Shins: Do not foam roll the shins if you have:
– Stress fractures
– Shin splints
– Chronic anterior compartment syndrome
Medical Conditions to Avoid Foam Rolling
Here are some medical conditions that warrant avoiding foam rolling completely:
– Blood clots or risk of clotting
– Congestive heart failure
– Kidney failure
– Acute injuries like sprains, strains or fractures
– Chronic conditions like rheumatoid arthritis or gout
– Advanced osteoporosis
– Aneurysms
– Varicose veins
– Diabetic neuropathy
– Post-surgery patients until approved by doctor
– Cancerous tumors
– Pregnancy in most cases
– Hernias
– Uncontrolled high blood pressure
Essentially if you have any condition that could worsen due to increased blood flow, applied pressure, or restricted circulation, it’s best to avoid foam rolling and consult a doctor.
Precautions When Foam Rolling
If you do not have any of the medical conditions above, here are some general precautions to take when foam rolling:
– Avoid rolling directly over bones like the spine or tailbone.
– Do not roll over areas with bruises, open wounds or stitches.
– Start with light pressure and gradually increase intensity as tolerated.
– Hydrate well before and after rolling to avoid dizziness.
– Listen to your body’s signals – if it hurts, stop!
– Avoid rolling after strenuous workouts when muscles are fatigued.
– Refrain from rolling more than 15 minutes per session to avoid overuse.
– Allow for recovery time between rolling sessions.
– Never roll over numb areas with reduced sensation.
– Consult a doctor if you have any doubts about foam rolling safely.
When to Stop Foam Rolling
Stop foam rolling right away if you experience any of the following:
– Sharp or shooting pain
– Tingling or numbness
– Dizziness or nausea
– Headaches during or after rolling
– Shortness of breath
– Excessive muscle soreness that lasts for days
– Bruising at the rolling site
– Overall worsening of pain or symptoms
Your body will give you clear signals if foam rolling is causing more harm than good. Trust those signals and stop the activity if it just doesn’t feel right. If symptoms persist, see a doctor promptly.
Alternative Options to Foam Rolling
If you are unable to safely foam roll, consider these alternative options instead:
Restorative Yoga – Gentle, supported yoga poses held for several minutes. Improves flexibility and reduces muscle tension.
Walking or Swimming – Low-impact cardio that increases blood flow to sore muscles.
Stretching – Holding stretches for the major muscle groups for 30-60 seconds.
Massage – Working with a massage therapist trained in your condition.
Physical Therapy – Prescribed therapeutic exercises from a licensed PT.
Pain Relievers – Over-the-counter NSAIDs like ibuprofen as needed for pain and inflammation.
Heat Therapy – Heating pads, warm baths, saunas for temporary pain relief.
Ice Therapy – Ice packs for 15-20 minutes to reduce acute soreness and swelling.
Always consult your physician to find the right alternatives to foam rolling based on your health status.
Summary
Foam rolling can provide many benefits when done safely and correctly. But it is not appropriate for everyone in every condition. Those with injuries, compromised bones, poor circulation, surgical implants, or various medical conditions should avoid foam rolling the affected areas. Listen to the warning signs from your body and stop if foam rolling causes any increase in symptoms or unusual discomfort. If in doubt, check with your doctor about whether foam rolling is suitable for your situation. With the proper precautions, most people can safely enjoy the tension-relieving, muscle-soothing benefits of foam rolling.
| Medical Condition | Foam Roll? |
|---|---|
| Herniated Disc | No |
| Pregnancy | No |
| Rib Fracture | No |
| Ankle Sprain | No |
| Osteoporosis | No |
| Recent Surgery | No |