Foam rollers consist of a large round tube covered in foam. They are used in the fitness industry as a form of stretching. This different method of stretching is known as self-myofascial release. As opposed to typical static forms of stretching, foam rolling involves direct pressure applied to the muscles. Self-myofascial release allows for the removal of scar tissue build-up.
Step 1
Sit down on a stable surface and place the foam roller over the targeted muscle. All lower body muscles may be successfully targeted with the foam roller, as well as the lower back, upper back and shoulders.
Step 2
Apply direct pressure to the targeted muscle through the foam roller. At first, do not press too hard. When you begin rolling, the pain will quickly build up as you hit scar tissue adhesions. Test the waters with a loose grip to begin with.
Step 3
Begin rolling up or down the targeted muscle while continuing to apply pressure. Perform this movement very slowly. Continue to roll until you hit a tender area of the muscle. You will know you have hit a tender area when you feel a surge of sharp pain.
Step 4
Stop rolling and hold the foam roller in place over the tender spot. Keep the foam roller in place for 15 to 45 seconds, or until the pain is gone. This spot that you have hit is a scar tissue build-up, one of several to be found along your muscles.
Step 5
Continue rolling until you have reached the end of the targeted muscle. From here, roll back the opposite direction along the muscle and repeat the above steps, pausing whenever you come to a tender or painful area of the muscle.
Tips and Warnings
- There is plenty of room for experimentation with foam rolling. Once you master this method, don't be afraid to listen to your body and move by feel. Foam rolling may be used as a warm-up prior to a workout.
- Be careful not to apply too much pressure to the tender areas, especially if this is your first time using a foam roller.
Things You'll Need
- Foam roller
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