Using a foam roller is simple but working some areas may take a bit of practice. Start by finding an open area with some floor space. Position your body with the area you want to work on top of the foam roller. Your body weight creates the pressure that massages and releases tight spots in the fascia. You control the pressure by applying more or less body weight on the foam roller and using your hands and feet to offset your weight as needed. It’s helpful to try a variety of positions and see what works best for you.
Below are some general tips to help get you started:
- Perform foam roller sessions when your muscles are warm or after a workout.
- Position the roller under the soft tissue area you want to release or loosen.
- Gently roll your body weight back and forth across the roller while targeting the affected muscle.
- If you find a particularly painful area, hold that position until the area softens.
- Roll over each area a few times until you feel it relax. Expect some discomfort as it may feel very tender at first.
- Stay on soft tissue and avoid rolling directly over bone or joints.
- Keep your first few foam roller sessions short. About 10-15 minutes is all you need.
- Rest a day between sessions when you start.
- Drink plenty of water after a session, just as you would after a massage.
- After a few weeks, you can increase your session time and frequency if you choose.
Ready to get rolling? Join our Personal Trainer, Sherry Kresky, on the Inspired by Fitness YouTube channel as she demonstrates exercises that will help you improve your mobility and performance and decrease muscle fatigue. Just click on the link below, grab your foam roller and follow along. After you’re done, don’t forget to subscribe to our channel for more fitness challenges, tutorials and workouts!
Foam Rolling YouTube link: https://youtu.be/GcVrSgmhCRk