Your knee hurts so you foam roll over your knee. Wrong. Your knee hurts because another area of your leg is under tension. Whether it's a knot in your quad, your IT band is too tight, your glutes can even target a sensitive area to your knee, even the tensor fasciae latae (a muscle that runs along the outer edge of the hip) can target any pain in the knee joint area. It's best to go indirect rather than direct when foam rolling. Sue Hitzman author of The MELT Method says, “If you find a spot that's sensitive, it's a cue to ease away from that area by a few inches. Take time and work a more localized region around areas that feel sore before using larger sweeping motions.”
You're rolling too quick
When rolling you need time to tell your muscles to relax and really adapt and manage the compression. Use short slow rolls rather than being quick. I know personally I just just apply pressure and stay still in one area for about 30 seconds before I start to roll, and then I slowly roll and hold for another 30 seconds and keep repeating the sequence.
You have bad posture
Foam rolling can be workout in itself. You have to hold your body weight up in certain positions over the roller which requires a lot of strength. “When rolling out the IT band, you're supporting your upper body weight with one arm, when you roll out your quads, you're essentially holding a plank position,” says Howard. If you don't pay attention to your form like sagging hips or contorting the spine you could create more harm.
Foam rolling over your spine
The spine is probably the most sensitive area on your body that you want to make sure you don't cause any damage to. You never want to roll horizontally on your back, stick to a vertical alignment down your spine for a good stretch. Position the foam roller vertically down your spine by sitting on the far edge of one end and laying right down the center. Try to relax your shoulders and get your elbows and wrist to touch the floor for a good stretch. You can roll a little bit back and forth just for balance this way you're working your core while you get a good stretch. Otherwise if you're not laying on your stomach and having a certified professional foam roll your back for you I wouldn't even try the move. Opt for child's pose or foam roll the muscles that connect to your lower back- the piriformis, hip flexors, or rectus femoris to relieve tension in your lower back.
You want your blood to flow and circulate to the muscle and towards your heart. You don't want to roll away from your heart, depending on which muscle group your rolling you need to roll up or roll down.
Hello Healthy. 5 January 2015. Are You Foam Rolling All Wrong? Http://blog.myfitnesspal.com/are-you-foam-rolling-all-wrong/