How to Use a Foam Roller – 8 Exercises to Boost Recovery and Flexibility
What is foam rolling and why is it good for me?
Foam rolling – the muscle massage technique that hurts so good! Foam rolling is quickly growing in the fitness world. It’s used for self-myofascial release, or self-massage, by millions of people, not just athletes, and not just for exercise purposes. Gone are the days of paying hefty fees to visit the local massage therapist once a month. The foam rolling phenomenon has made it possible to give yourself a massage every day, any place.
Foam rolling applies sustained pressure to the myofascia, which is the tough, flexible “spider web” that surrounds and covers muscles and bones. Applying pressure stretches the tissue, releases restrictions (trigger points or “knots”), and restores elasticity and movement. Foam rolling can be used for pre-workout stretching, post-workout recovery, trigger point therapy, physical therapy, and of course, to give yourself a relaxing message after a long day at work!
How do I foam roll?
You can use the following comprehensive list of exercises to start foam rolling today. All you need is a few minutes a day to maintain your muscle health, but roll SLOWLY – don’t rush it or you won’t get the maximum benefit. While rolling, when you find a tender spot or a “knot” in your muscle network, SLOW your ROLL and rock gently from side to side on the knot. It WILL be uncomfortable. That’s the roller doing work! You have to roll regularly to keep the muscles relaxed, loose, and free of restrictions. Remember to always roll responsibly – no rolling on injured areas, and consult with your physician to ensure your body is healthy for foam rolling.
Roll your glutes back and forth on the roller. Shift your weight to apply pressure to each side. Don’t get too comfortable – this is the most relaxed rolling exercise!
Let’s get it going on your hamstrings! Using your hands to keep your butt off the floor, SLOWLY roll back and forth from your glutes to just before the knees. Overlap your legs to intensify pressure. When you feel a knot, apply sustained pressure. Remember, it’s supposed to hurt!
Get in a similar position to the hamstrings exercise. This time, roll from your ankles to just below the knees. If pressure is too intense, lift your legs up slightly.
This one is intense! Using your elbows to hold your upper body up, SLOWLY roll back and forth on your quads from your hip flexors to just above the knees.
Roll on your back from your upper back to the top of your lower back. Raise your elbows up to get the shoulder blades out of the way and work trigger points under the shoulder blades. You should not roll the lower back because your rib cage, which protects the spine from excessive force, does not extend to the lower back.
Lay on one side and place the roller on your lat. Gently roll from lat to tricep. You can also stay in one position, with the roller just below your armpit, and raise your arm up and down.
7. IT BAND
Get in a side position and roll back and forth from just above your knee to just below the waist.
8. PERONEUS LONGUS
Get in a similar position as the IT band exercise, but this time roll from your ankle to just below the knee.
These 8 exercises should give you a solid start for your foam rolling routine. You can then expand on these to target specific muscles as needed. For more exercises and information on foam rolling, check out our posts on foam rolling the back, stretching the hip flexors, and stretching vs foam rolling. If you would like to receive information like this and be first in line to receive discounts on Peace of Muscle products, sign up as a VIP Member – all you need is an email address!
A great many of us have jobs that require sitting in front of a computer or driving for 6-8 hrs a day. It is inevitable that most of us will at some point experience upper back pain as a result. When working from a sitting position, one needs to focus on posture – straight back, relaxed shoulders, erect neck and computer at eye level. In doing so, we can help prevent a curved spine and forward neck. However, working on keeping a straight back can cause our back muscles to stiffen up and contract. These contractions can cause trigger points and pain over time, especially adjacent to the shoulder blades, that must be eliminated to maintain a healthy back. In this article, I will show you how to fix upper back pain using a foam roller. This exercise works to relieve pain whether you have a sore back after lifting weights or you have a tight back from prolonged sitting.
Sitting on the floor, place the foam roller behind you and lie back on it, with the roller even with your shoulder blades.
Raise your butt so that you are supported only by the foam roller and your feet.
Begin to roll along your upper back, using your hips to power you back and forth. You may hear some pops along your spine. This is your spine realigning, which is a good thing, as long as the pops are not painful.
Foam Rolling Trick: Typically, upper back pain, whether from working out or sitting for a long period of time, occurs under the shoulder blades. To work on these trigger points, try squeezing your elbows up in front of your face. This will move the shoulder blades out of the way and allow you to roll out the trigger points in that area.
It is important to do this exercise regularly. If you don’t, trigger points and deposits can build up over time, making it more difficult to work them out. Foam rolling the back can also help to realign the back and circulate nutrients and oxygen through the back muscles and along the vertebrae.
THE SECRET YOUR MASSAGE THERAPIST DOESN’T WANT YOU TO KNOW: Often times, it is thought that massage therapy is the solution for muscle pain. The problem is, massage therapy is not cheap. $70 for a one-hour session is pretty typical. But you can use a foam roller to do the same work of a massage therapist. The cost saving is immense, and you don’t even need to leave the house!
Recapping Benefits of Foam Rolling the Back
Reduce tightness and relieve pain
Work out painful mineral deposits
WARNING: Do not foam roll your lower back. It is safe to foam roller the upper back since your rib cage protects the spine. But foam rolling your lower back can put excessive pressure on the spine and can cause more harm than good. If you have lower back pain, the cause may actually be tight hip flexors. Check out my other article to learn how foam rolling can relax tight hip flexors and reduce lower back pain.
I have always had a bad habit of sleeping in a fetal position. My massage therapist used to tell me with a finger wag, “Don’t do that!” Well, she was right, but it is the only way I can sleep comfortably. One reason why it’s not a good idea to sleep in a fetal position is that it tightens your hip flexor muscle groups, which can then affect your lower back and posture.
About two times a week, I wake up with tight hip flexors, which resonates to my quadriceps, and affects my back. The hip flexors are several muscle groups that connect your pelvis and abdomen to your thigh bone. They help raise your knees and lower your abdomen. Sprinters put a lot of strain on these muscle groups when they rapidly pull their knees to their abdomens, and soccer (or futbol) players do the same when they powerfully kick the ball. But the most common person that may suffer from tight hip flexors is the desk jockey who sits in a chair for eight hours a day. When you have tight hip flexors, it pulls in your abdomen towards your quadriceps, which then pulls in your lower back towards your abdomen. This can cause lower back pain and loss of free mobility.
Foam rolling the hip flexors is a very effective way to alleviate the tightness. When I wake up with tightness in this area, I use the Honeycomb Foam Roller to roll out the multiple muscle groups, and I honestly can say it feels heavenly. Here’s how to do it:
After loosening up the muscle groups using the foam roller, it is a good idea to stretch them out. This stretch is called the runners lunge. Here’s how to do it:
You should feel a nice stretch on your hip flexors. Moving your bent knee forward will increase the stretch, and raising the heel of your back leg also helps to increase the stretch on the hip flexors.
Use these exercises to relax your tight hip flexors when they are causing discomfort. Remember, to help keep the discomfort away, foam roll and stretch regularly. This will keep the muscles relaxed, keep the fascia free of restrictions, and increase the flow of blood, oxygen, and nutrients to your muscle fibers.
If you have ever had a muscle group in your body that feels like it’s being pulled to the limit when you’re stretching, then you need to read this article. This a case study of the approach I took to mitigate my injury, and it may work for you, too.
A couple years ago, after relaunching my workout routine after a brief hiatus, I was in the sauna at my local gym doing my post-workout stretching (I love to get my sweat on and get my stretching done at the same time). I have a basic routine, where I start with my forward bend with the feet together. When I folded forward for this stretch, nothing felt out of the ordinary.
I will typically then move my feet wide apart and repeat the same forward bend, reeeeaching out to the floor with my hands.
“Wuw”, I said to myself as I bent down with my feet apart. My left hamstring felt like a tightly stretched band that might break at any moment. It was a muscle group on the inner side of my hamstring, connecting the inner side of my thigh to my calf. This was the first time in my life I had felt this pain. I began to think back and try to remember what could have caused this – a basketball pick-up game, a run, a bike ride – some incident that I can remember and point to as the cause of this torment! I could not remember anything specifically that I could point to. Maybe I’m just getting old, I thought to myself.
Call me insane, call me hopeful, call me whatever you want, but I was beginning to lose hope in the power of stretching.
Feeling these, what seem like random pains, has become more and more common for me. I’m only 27 years old, but BOY has my body changed exponentially in the last few years. I usually have at least one part of my body that is not functioning at 100%, usually two or three parts, actually. I’ve always had a tight muscle framework, and have never been exceptionally flexible. I have had lower back pain since my childhood. But these days, I will get what seems like a random shoulder injury, a random trigger point in my back that literally feel like a knot made out of stone, a sharp pain in my buttocks that feels like pinched nerves, and other similar injuries that make me feel like my body is constantly breaking down. As I was sitting in that sauna, sweat dripping off my nose and splashing on the wooden floor, I made the decision to take action and start seriously addressing my injuries.
I decided that if I make sure to have an intense stretching session every time I work out, this hamstring had no choice but to loosen up. So that’s exactly what I did. Every time I stood in that sauna, tired from my 45 minutes of cardio and light weight lifting, before stretching my inner hamstring out for the first time that day, I would say to myself, “Today is going to be the day I bend down and feel nothing.” They say the definition of insanity is repeating the same actions but expecting different results. Call me insane, call me hopeful, call me whatever you want, but I was beginning to lose hope in the power of stretching. I was certain stretching could be the only solution to the problem. I mean, it’s a tight muscle. Stretching relaxes a tight muscle, right? I learned that in my case, it did not.
So I began to experiment with foam rolling. I had never foam rolled in my life, and I was skeptical how effective it would be. My philosophy was that if I hadn’t already heard of it or done it, then it cannot be something that actually works. Makes a lot of sense, right? I went to the local Wal-Mart, and I bought a generic looking, big-ass roller for around $15. It was made of solid foam, which I later found out to be Polyethylene (PE) after a late night research session at the University of Google.
Recall how the pain only occurred when I spread my feet out. This is because the muscle groups that were abnormally stiff were the Semimembranosus and Semitendinosus groups. They run along the inner side of the back of the leg. This is where I felt the pain, on my left leg, and so I targeted this area in my rolling sessions. I would brace myself with my right hand, and I would twist my body slightly such that the roller applied pressure to that targeted area. I did this for about a week, and….nothing. I quickly realized this was not the proper roller for the issue I was trying to fix. It was not nearly firm enough, and I felt like it was doing nothing for me. But I wasn’t nearly ready to quit on my dreams of full range of motion!
I headed back to my local Wal-Mart. Why Wal-Mart, you ask? I’m not a big fan of the “jungle inside a box”, where there is a register for every person in the store, but only two that are open at any given time. However, I did like the idea of going into a store and touching, feeling, holding, even smelling the different foam rollers. This was important for me as I was still in the experimenting stage. I did go to Academy Sports and Outdoors, but it appeared I could get essentially the same roller at Wal-Mart for half the price. Literally. Half.
This time I spotted a hollow foam roller that looked like a PVC pipe with foam wrapped around. It felt firm and looked like it could hold its own against the pressure I needed to apply. This one was made with ethylene-vinyl acetate (EVA) foam – the same stuff most athletic shoe absorbers are made of. I took it home with me (after I paid for it, of course!).
I repeated the same procedure with this roller, and I fell in love. After a session, I could FEEL the circulation under my skin! It did a tremendous job at penetrating deep inside my hamstring and working the fascia, the fibrous tissue that connects your body’s muscles and organs. I tried to focus on applying sustained pressure and simultaneously twisting my leg side to side as I rolled back and forth. I would roll, then stop and twist side to side, then roll some more, stop, and so on.
I felt the results the very next day. My hamstring was sore – but this time, in a good way, like the next day after a deep tissue massage. When I went down for my stretch the next afternoon, I could already reach a little further without feeling pain. I continued rolling my hamstring for the next few weeks, every other day. It was definitely not an overnight fix, and it took several weeks for me to feel that I had full range of motion back. My left hamstring finally matched the flexibility of my right hamstring, and I can without a doubt say it was due to the foam rolling.
On a side note, that foam roller brand that I purchased at Wal-Mart licenses TriggerPoint Performance’s “patented” Grid design and is still available at Wal-Mart, but the manufacturer has replaced the high density EVA with a low density foam. TriggerPoint has done the same, and in my humble opinion, they have completely devalued their design. The difference between the previous version and the new watered-down version is day and night, but they have kept the price the same!
Anyway, let me conclude by summarizing what I learned from this experience. If you have a similar problem as I did, then remember the following takeaways:
Stretching warms the muscles up by increasing blood flow, but it does not penetrate the fascia like foam rolling or massage does
You need a firm roller, preferably one made of EVA foam
A hollow roller with high-density EVA is ideal
Foam rolling should not be 2-dimensional – side to side motions are just as important is back and forth rolling
It’s a marathon, not a sprint – take your time when you roll, and anticipate small improvements every day, not an overnight fix
Focus on the trigger points and problem areas, but work on the entire body every week to maintain circulation and loosen stiff muscle groups
Twisting from side to side was just as important if not more important than rolling back and forth.
I will be writing another blog about what I did when the foam rollers in the market did not satisfy all my needs. SPOILER ALERT – I put a team together that helped me develop my own foam rollers. Peace of Muscle’s Honeycomb Set has all the features you need in a foam roller to mitigate the issues described in this article. And since you’ve made it this far in the article without losing focus, that tells me you are sincerely interested in mitigating your injuries or maintaining your current muscle health. So we are offering you 10% OFF on our Honeycomb Set.
P.S. Look for more blogs like this where I’ll take you through the strategies that worked for me in my muscle therapy efforts against the effects of time and nature.
“Completely changed my life. If I could go back in time and start foam rolling 20 years ago, I would pay almost anything. I’ve lived a pretty painful life due to MS. This has helped me to increase my flexibility by enormous amounts.”
“I get bad knots in my hamstrings and my back, partly because I’m active, but partly because that’s just the way my muscle framework is. Even when I don’t work out, I get knots. I absolutely love the “Honeycomb” roller because its design is perfect for those lumpy, sore areas. It really is like getting a massage (I used to get regular massages, like every 1-2 weeks). The key is when you come to a knot, slow down the rolling or even just slowly move from side to side. That really works the “honey…
“Best of both worlds and compact for travel! First and foremost, I love rollers – so I am a bit biased. However, given my passion for these pain inducing products, I am a bit particular. I like the compact size – I have a much longer roller that I often use but it never leaves the house. I also have a number of lengths of PVC pipe in different diameters because I can’t stand wimpy, soft rollers – if I wanted to lie on a pillow I’d go take a nap. Though the inner roller is on the softer side, it …
“I so ordered this for a different purpose. Okay so here’s the thing; I use a portable massage table and like many others, its flat. Not many people prefer to lay completely flat. I initially ordered this Premium Foam Roller Set as a knee bolster, but I have started using it for so many other reasons while working with people. I also used it in the morning before my daily practice as a stretching aid. I really did not think I was going to use it for myself as well but this thing really is usef…
“If you have super tight muscles like I do you know how important it is to foam roll. And it hurts and it sucks but these rollers are high quality and make the pain a little more bearable. I like how there is one that is smooth and one with ridges depending on what I need to work that day. This is a great kit and I highly recommend it!”