1. Go slowly. Foam rolling is not a fast activity. Slow and purposeful rolling is key here.
2. Never foam roll over a joint. Make sure you are only foam rolling over muscles. Foam rolling over a joint increases the risk of injury.
3. Avoid foam rolling your lower back. Foam rolling your low back puts a lot of unnecessary pressure on that area. Your low back is sensitive and it needs less intensive home-techniques to stretch it out.
4. If the pain is unbearable, stop foam rolling. The pain should not be so intense that you can't take it. If the pain is crazy intense, then just stop and find another area. This is not a test to see how much pain you can take. If you come across an especially tight spot, stop the foam roller and apply direct pressure for 5-30 seconds. You should feel the muscle relax a little bit. When
5. Take deep breaths. Just like in Pilates and Yoga, breathing will get you through foam rolling. Taking deep breaths will help to relax the muscles and bring oxygen into your body.
6. Take breaks when you need to. Just like a work out, when it gets to be too much, take a break. This is not a race. This is all for you. Do what you need. Need a break? Take it. When you are ready jump back on the foam roller.