How do I Use a Foam Roller?

Do you know how to use this?

Foam rollers can be used for a variety of reasons including tight muscles, stretching, self myofascial release and rehab. Rollers can vary, depending on the required size, firmness and on the various manufactures.There is a huge variety including red, hollow, mini and oval shaped ones but generally the bigger the roller the easier they are to use.

Advice before Using Your Foam Roller

• Get the OK from your doctor – It is always best to play it safe. Speak to your doctor and tell him/her where you are thinking of using a foam roller.
• Warm up your muscles and body before starting any exercises with your foam roller.
• Avoid using the foam roller directly on joints or bones.
• Rest your body the day after using your roller
• If appropriate train without shoes

How to Use a Foam Roller – General Technique

1. Find a tender or sore spot on your body.
2. Place the roller under the spot and roll backwards and forwards.
3. Work on the spot until around 50% of the tenderness has diminished. At first this may be uncomfortable but it should get easier with time.
4. Find other areas on the body that are sore and repeat steps 2 and 3.
5. Continue to use the foam roller in the future to prevent these areas becoming sore again.

How to Use a Foam Roller – Specific Techniques

We have written a number of more specific articles on how to use a foam roller, including exercises for the back, legs and how to use a foam rollers for pilates. If you have any questions or requests for future articles, be sure to leave your feedback in the comments below.