Hold for 30 to 60 seconds until the knots release."
i've just read this on a foam roller instructions page. i can never tell where the knots are. i just roll the muscles out evenly for a minute or two. at the moment it hurts because i haven't been rolling long.. but it's a good pain, so i'll carry on.
my question is, can you feel the tender points when you're on a foam roller?
how often do you use the roller.. everyday? twice a day?
i rolled my quads out for too long yesterday and felt some bruising immediately afterwards. seems better now but i don't know when i should resume rolling. should the muscles have rest days every so often to speed up healing?