Foam roller exercises are a great way to help reduce muscle soreness after a workout. They help release tension in the fascia, the tissue that surrounds the muscles.
This can improve flexibility and help ease soreness caused by exercise. Firm foam rollers usually have ridges or textured surfaces that allow for a deeper massage.
Softer foam rollers, with a smoother surface, can be used before a workout to help increase blood flow as part of a warm-up. They can also be used after a light workout for a gentler, more relaxing massage when there is no pain.
How to use
Using a foam roller is simple and can offer many benefits. Place the roller on the floor and use your body weight to apply pressure to the area you want to massage.
Roll along the entire sore muscle until you find the most tender spot, then make small back-and-forth movements over that area. Each deep massage should last about 5 to 7 minutes per area.
Pain relief may be felt right away and can continue to improve, so you may notice less soreness the next day. Avoid rolling directly over bony areas, such as the elbows or knees.
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For knee pain
To help relieve knee pain after running, such as iliotibial band syndrome, position yourself as shown in the image and use your body weight to roll along the entire outer side of your thigh for at least 3 minutes.
When you find a particularly painful spot near the knee, keep the roller on that area and massage it for another 4 minutes.
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For back of the thigh pain
To help relieve pain in the back of the thigh after a gym workout, lie in the position shown in the image and let your body weight roll the foam roller along the hamstrings, from the lower glutes to the back of the knee.
This can help reduce muscle soreness and significantly improve flexibility in the back of the body. A good way to notice this benefit is to stretch the hamstrings both before and after using the roller.
To stretch, stand with your feet hip-width apart and bend your torso forward, trying to place your hands or forearms on the floor while keeping your legs straight throughout the stretch.
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For calf pain
Calf pain is common after gym workouts and running. A good way to relieve this discomfort is to roll along the entire length of the calf muscles down to the Achilles tendon.
You can roll both legs at the same time. However, for a deeper massage, roll one leg at a time.
At the end, stretch the front of the leg by holding the position shown in the image for about 30 seconds to 1 minute on each leg.
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For back pain
Rolling the foam roller along your back can feel very soothing and help relieve muscle soreness from exercise, as well as back discomfort after a poor night’s sleep.
Stay in the position shown in the image and roll slowly from the base of the neck down to the top of the glutes. Because the back covers a larger area, continue this massage for about 10 minutes.
Where to buy
Foam rollers like the ones shown in the images can be found at sporting goods stores, physical therapy or rehabilitation supply stores, and online. Prices vary depending on the size, thickness, and firmness of the product.
Other uses
In addition to supporting injury recovery, improving flexibility, and easing post-workout soreness, foam rollers can also be used in exercises that strengthen the abdominal and lower back muscles.
According to the American Heart Association, activities like yoga can help improve balance, strength, and flexibility. Foam rollers are often incorporated into yoga and Pilates classes to support these types of exercises.