Foam Roller Physical Therapy

A foam roller can be used to stretch muscles and also to break down knots and tight tissue. It’s not always easy to use a roller at first but it tends to get easier with time and as you get used to the balance. A foam roller can be a cheap alteration to a massage and there are many available types of all different shapes, sizes and firmness. We have reviewed a large number of foam rollers if you need help making a choice.

Some Important Advice Before Using your Foam Roller

• Before you start using a form roller  you should check with your doctor that you are of suitable health to do so.
• It is best to use a foam roller after you muscles have had time to warm up such as after a work out.
• Try to avoid using your foam roller on bone or joints.
• Do not use your foam roller everyday, it is a good idea to use your foam roller on alternative days.

Hamstring Stretches

Start by placing the foam roller in a position similar to the picture above. Now begin rolling up and down your left hamstring first. Do this slowly and in a controlled way and if you feel any tight spots, spend more time trying to work out these knots. Once you have done this for a couple of minutes you can swap legs. Once you have got used to this you can try both legs at the same time, this does require a bit more balance though and make take you a little time to get used to.

Quad Stretches

Your quads are located on the opposite side of your legs to your hamstring. In order to work out this muscle group with your foam roller you need to get into a pushup position with the foam roller perpendicular to your quads. In a similar way to how you worked out your hamstrings, slowly move the roller backwards and forwards . If you have very tight muscles, it may feel a little bit painful at first but you can control the amount of pressure you exert by pushing with your arms.