6 Dos and Don’ts for Rolling on the Chirp Wheel to Help Injuries

6 Dos and Don’ts for Rolling on the Chirp Wheel to Help Injuries

Whether you’re looking for more mobility after an injury or surgery or you have muscle strain, using the Chirp Wheel for some relief might be a great option. But after an injury, there is a safe way to roll out and an unsafe way, and we want to make sure you pick the safe path. Here are all the dos and don’ts of using the Chirp Wheel to help injuries:



Benefits of rolling on the wheel to help relieve pain from an injury

  • Releases tension in your muscles
  • Increases range of motion
  • Enhances muscle function recovery
  • Increases sports performance
  • Relaxes through massage and self-myofascial release
  • Reduces risk of more injuries when done before exercise


Pro Tip: Always ask your doctor what exercise and stretching routines are best for you after an injury, because every injury is unique. Dr. McKay Holland, D.C. recommends to also ease back into activity. Start small and build your way up to rolling longer. It’s also a good idea to start with the largest wheel and work down to the smallest wheel.


1. Don’t over-roll the injured area. If you are constantly massaging your injured area, you are causing more tension for the muscle fascia. Along with that, where you feel pain isn’t always the source of your injury, so overworking that area could cause more inflammation and new issues.


2. Do roll the connecting muscles of the painful area. Start from the area that is experiencing pain and move outwards to the surrounding muscles. Your muscles are all connected and sometimes you’ll find a knot next to the area where you’re experiencing pain that is the true source of pain (referred pain).


3. Don’t roll without consulting your doctor. Always consult your doctor to see if he or she recommends the Chirp Wheel for you, as each injury is different. If you get the go ahead, then roll on!


4. Do see a doctor about your chronic back pain. If you’ve experienced back pain for longer than a few weeks, see your doctor to learn about what is happening with your body. Your doctor will be able to help you find a solution for your chronic pain, which could be anything from an injury like a muscle strain or back pain from lack of exercise. 


5. Do time yourself. Studies show that a few sets of 30 to 60 seconds of rolling for each muscle group is best. When you don’t time yourself, it’s easy to think you’ve been rolling for longer or shorter than you actually were, especially if you’re very tense.


6. Do drink a lot of water. Drinking water after a good roll out will help you reduce soreness from your self-myofascial massage and help flush out the metabolic waste from your muscles. 










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Davis, J. (2021). 3 ways to use a foam roller more effectively to treat running injuries. Retrieved from https://runnersconnect.net/foam-roller-running-injuries/

Runner’s Connect. (2021). The 4 mistakes you’re making when roam rolling (and how to fix them). Retrieved from https://runnersconnect.net/foam-rolling-for-runners-mistakes/ 

Mohr, A. R., Long, B. C., & Goad, C. L. (2014). Effect of foam rolling and static stretching on passive hip-flexion range of motion. Journal of sport rehabilitation, 23(4), 296–299. https://doi.org/10.1123/jsr.2013-0025

Naderi, A., Rezvani, M. H., & Degens, H. (2020). Foam Rolling and Muscle and Joint Proprioception After Exercise-Induced Muscle Damage. Journal of athletic training, 55(1), 58–64. https://doi.org/10.4085/1062-6050-459-18