How To Use A Foam Roller

Ah, the foam roller – a tool of great mystery and power. From lifting your hips to improving soft tissue health, the benefits of using a foam roller are extraordinary. Whether you're looking for relief from muscle pain or tension, increased flexibility or range of motion, improved sprint performance, or reduced onset muscle soreness – it can all be achieved with this simple yet effective tool.

Certified personal trainers and physical therapists alike swear by its effectiveness in their client's health and fitness routines. So what exactly is this mysterious device? A foam roller is simply a cylindrical piece of dense foam that can be used as an exercise aid for myofascial release (or self-massage). With different types available depending on your needs and preferences, you can use them to roll out tight muscles before stretching or during your workout warm-up/cool-down routine. And with studies sorted by increasing weighted effect size (included in parentheses) summarizing the effects of foam rolling interventions on strength performance, delayed onset muscle soreness, range of motion, flexibility, and more – there's no doubt about its efficacy!

So if you’re ready to experience the many wonders that come with the regular use of a foam roller – let's get started!

Instructions for Foam Rolling

• Start by lying on your back with a foam roller positioned under your spine and the left knee bent at 90 degrees. Make sure that the roller is perpendicular to your body, and apply pressure with your body weight as you slowly roll from the base of your spine to the shoulder blades.

• You can now turn onto your left side, keeping the bent knee in contact with the roller and applying pressure as you roll from just under the shoulder blades down to the bottom of your rib cage.

• To target sore tight muscles in your legs, try foam rolling exercises for each leg separately. Begin by placing a foam roller below your right thigh and roll slowly up and down the length of your leg. Be sure to apply pressure to tender spots and stop for a few seconds if you find a knot or tight spot.

• After rolling out your right leg, it’s time to move onto the left leg using the same technique as above. Again, spend extra time on any areas that feel especially tender.

• You can also use a foam roller to help release the tension in your hips and upper body. To do this, position yourself on top of the roller with your arms outstretched behind you. Slowly roll back and forth between your shoulder blades, lower back, and glutes for a deep tissue massage.

• If you need to relieve painful knots in your feet, sit down on the floor with a foam roller under one foot and press it into the arch of your foot. Keeping your leg straight, rotate your ankle left and right for 30-45 seconds, then switch feet.

• Finally, end your foam rolling session by lying down with the foam roller placed underneath your calves. This helps to stretch the muscles and increase blood flow, aiding in physical therapy, sports performance, and post-workout muscle recovery. Hold each roll for 30-45 seconds, then switch legs.

• Remember to breathe deeply throughout, as this will help to relieve painful knots and sore muscles.

Q) How is foam rolling beneficial?

A) Foam rolling provides a variety of advantages, not only for improved performance and recovery but also for overall well-being. It can be likened to massage techniques that focus on deep tissue manipulation to relax muscles and increase blood flow in the body. This increased blood circulation helps decrease muscle tension, lower the risk of injury, and sharpen flexibility and strength.

Q) What type of foam should I use for rolling?

A) Two common kinds of foam rollers are high-density EVA foam and PVC pipe rollers. The former is softer than the latter and thus recommended for those who are still new to foam rolling, while the latter offers a firmer pressure for those who are more experienced and looking to target deep knots and trigger points in their bodies.

Q) How do I start my foam rolling routine?

A) To kick off your foam rolling session, find a comfortable position on the floor with the roller running across your body and then lift your hips slightly so the roller is placed underneath your lower back. Then, focus on areas of tightness or soreness by slowly rolling in a back-and-forth motion across your waist, hips, upper back, and shoulders to relieve any knots or trigger points that you may feel.

Q) What types of foam rolling exercises should I do?

A) Depending on what your objective is, there are various foam rolling exercises that you can try. If you’re looking to perfect your performance and recovery, consider hip flexor stretch or single-leg lifts. To soothe sore muscles and up your flexibility, go for a chest opener or IT band stretches. Ultimately, it’s best to experiment with different exercises until you find the ones that work for you.