Many gym-goers and fitness fans treat the foam roller as a magic wand — “roll out the pain, get flexible.” But according to physiotherapists and rehabilitation experts, that simple tool can backfire . Here are five of the most common mistakes — and how to foam‑roll safely and effectively.
1. Rolling directly on painful spots or acute injuries
A big mistake is to immediately bring the roller down on the most painful knot, tender spot, or inflamed area — especially if it’s an acute strain, recent injury, or joint problem.
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