How to use a Foam Roller effectively

If you already know how good foam rolling is for you, and why you should be foam rolling after every workout, but you aren't sure how to actually use a foam roller, this is the article for you!

How do I foam roll? 

Roll slowly on whatever muscle group feels tight and when you find a tender spot, focus in on it by rolling back and forth until you feel it soften or release. This may take 5 rolls back and forth or up to 30 rolls. Try to tune into your body and keep rolling until you feel the pain soften. 

Pro tip: You can add pressure by putting more of your bodyweight onto the roller, and reduce the pressure by supporting your bodyweight more with your hands and feet on the ground.  

When should I foam roll? 

Although it is typically recommended to be performed shortly after a workout, foam rolling can be performed at any time. The main problem is that people forget to foam roll, because they think they have to do it at a certain time. When in actual fact it is helpful to be performed whenever you have the time! 

Of course there are certain benefits of foam rolling before and after a workout, mainly that foam rolling improves circulation, which gets the body ready for a workout and helps it recover quicker post workout. Additionally, foam rolling breaks down knots in muscles that limit range of motion, thus prepping your muscles for stretching, which can help increase flexibility. 


What muscles should I foam roll?

The primary muscle groups that can be effectively targeted with foam rolling include

  • Glutes 
  • Hamstrings
  • IT band
  • Adductors/groin area 
  • Calves
  • Quads
  • Lower back muscles
  • Upper Back muscles

Check out this quick 60 second video showing exactly how you can use a foam roller to release tension in your muscles.

Where do I get a foam roller?

If you are looking for a great foam roller that is perfect for beginners, check out our Wave Foam Roller. The curved wave-like pattern is gentle on the body, causing less pain that a traditional spiky roller yet still releasing tension in the muscles resulting in decreased muscle soreness and inflammation.


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