Foam rolling is a type of self-massage. It allows you to reach areas of your body and release muscles using your own body weight.
Foam rolling aims to release trigger points and aid in the recovery process by helping to remove lactic acid build up.
Different tools can be used for self-massage: foam roller, tennis ball, golf ball, hockey/cricket ball, lacrosse ball, held-held stick, rolling pin, etc.
How to foam roll
Lay on a firm surface; carpet or a yoga mat will help ensure the roller does not slip
Place the roller in the desired area you are trying to release
Roll up and down or side to side over the length of the muscle
If you find this difficult, split the area into 2 or 3 sections and roll them one section at a time
Roll over each area 6 - 15 times
If you find a tender area, you can stop over that area for up to 20 seconds and then continue rolling
Top tips for foam rolling
Start light and work deeper
Do NOT foam roll directly over an injury
Take your time and don't roll too fast
Hold one spot for a maximum of 20 seconds
Don’t use foam rolling to replace stretching; foam rolling does not lengthen a muscle
Maintain good form
How to foam roll your back
Place foam roller between your back and the floor
Bend your knees and use feet to raise your hips off the floor
Roll up and down to affect the muscles on either side of your spine
Slightly lean to the side to affect your latissimus dorsi muscles (lats)
How to foam roll your glutes
The gluteal muscles range from the top of your pelvic bone and sacrum (bottom of your spinal column) to the superior outer aspect of the femur.
Sit on the foam roller
Cross one leg over the other forming a figure 4
Lean to the side of the crossed leg
Roll up and down from the top of the pelvis to the base of the hip
How to foam roll your hamstrings
The hamstring ranges from your sit bone to the outer and inner aspect of your knee.
Place the foam roller at the back of the leg, above the knee
Use your arms to lift your buttocks off the floor
Roll from the base of your hip to the back of the knee.
If this length causes you strain, split the leg into sections and roll the sections
Try to roll the hamstring from three different angles: roll the hamstrings with your toes pointing to 12 o'clock, 2 o'clock and 10 o'clock
Add more force to the roll by crossing your supporting leg over the leg being rolled
How to foam roll your calves
The gastrocnemius and soleus complex range from the back of your knee to your inner and outer ankle-bones.
Place the foam roller at the back of the leg, below the knee
Use your arms to lift your buttocks off the floor
Roll from the back of the knee to the top of your ankle.
If this length causes you strain, split the leg into sections and roll the sections
Try to roll the calves from three different angles: with your toes pointing to 12 o'clock, 2 o'clock and 10 o'clock
Add more force to the roll by crossing your supporting leg over the leg being rolled
How to foam roll your quadriceps
The quadriceps muscles range from your anterior hip-bone to your patella.
Lay on your front and place the foam roller between your thigh and the floor
Use both legs and your arms to support yourself – bring your non-rolling leg to 90 degrees of hip flexion and knee flexion to provide support
Roll from the front of your hip to the top of your patella (NOT rolling over the patella)
If this length causes you strain, split the leg into sections and roll the sections
Roll your quads from two different angles: directly on the front and on the outer corner of your thigh (not directly on the side)
How to foam roll your adductors (inner thigh)
The adductor muscle ranges from your groin to your knee.
Lay on your front with your hip and knee bent to 90 degrees
Place the foam roller perpendicular to your thigh
Roll your body side to side