Also known as myofascial release, foam rolling is a type of self-massage. It lets you apply firm pressure to certain parts of the body to reduce muscle tension and stiffness. Adding foam rolling to your daily training routine can help prevent muscle soreness, tension, and more.

The benefits of foam rolling

The idea behind rolling exercises is that applying direct, broad mechanical pressure stretches and massages the tissue underneath. This is believed to reduce stiffness and adhesions in the fascia and muscles. Foam rolling may also potentially reduce fatigue, speed up recovery, and improve range of motion. It may also improve blood flow and help break down scar tissue. Rolling can also help maintain muscle length, while also reducing pain and sensitivity, increasing range of motion, and speeding up recovery.

Foam rolling is a great way to relax your muscles. Even people who aren’t actively involved in sports can benefit from foam rolling. Since it releases tension, it also helps people who spend long days at an office desk.

How often should you foam roll?

Ideally, you’d do it every day. The more you roll, the more your muscles respond to it. That said, beginners are advised to ease into rolling gradually, increasing the frequency over time.

A single session should last about 10-20 minutes, done daily. When you find an especially tight spot, you should work on it for about 30 seconds, using short, slow movements, followed by longer, slower, but gentler movements over the whole muscle.

But what if it hurts?

Rolling can indeed be uncomfortable, especially when you’re still a beginner. When working on an area that’s tense, you’re pressing your body weight down onto a sensitive spot, so it’s normal to feel some discomfort. But if the pain is unbearable, you should stop right away. If you have an injury or a chronic condition, such as diabetes, it’s a good idea to ask a professional for advice before starting.

8 simple foam rolling exercises

Ease sore muscles and speed up recovery with these foam rolling exercises. Read on to learn about four typical foam rolling mistakes you should avoid.

1. Calves

Sit on the floor with your legs straight and crossed at the ankles. Support your lower leg on the roller.
Support your hands on the floor on either side of your hips and lift yourself up off the floor. Roll your calf from the ankle to the back of the knee and back, a few times, with your toes pointing up.
Repeat with your leg turned inward and outward.
Switch sides and repeat the above.

2. Hamstrings

Sit on the floor with your legs straight and your hands on either side of your hips.
For a stronger effect, you can place one leg over the other.
Lift your hips and roll from behind the knee up to just under the glutes and back. Repeat.

3. IT band

Lie on your right side, legs straight, with the roller under your right hip.
Place your hands on the floor for support, cross your left leg over your right, placing your left foot flat on the floor near your right knee.
Use your hands to roll your leg from the knee to the hip and back. Repeat.
Switch sides and repeat the above.

4. Quadriceps

Lie face down, legs straight, with the roller under your thighs. Support yourself on your forearms.
Slowly roll your thigh muscles from hip to knee and back. Repeat.

5. Glutes

Sit on the roller so your left foot is on the floor and your right leg rests crossed over your left thigh. Place one or both hands behind you on the floor for support.
Lean your body slightly to the right so your right glute presses into the roller.
Roll back and forth several times.
Switch sides and repeat the above.

6. Inner thigh muscles

Lie face down and prop yourself up on your forearms, lifting your upper body. Bring your right leg out to the side at a 90-degree angle.
Place the roller under your thigh so it’s parallel to your body.
Slowly roll from the groin area to the knee and back, several times.
Switch sides and repeat the above.

7. Upper back

Lie on your back, knees bent and feet flat on the floor. Lift your hips and place the roller under your back.
Place your hands behind your ears or crossed over your chest. Slowly roll along the entire length of your back, starting below your shoulders.
Alternatively, you can focus on different sections of your back, rolling the upper back, then the mid-back, then the lower back separately.

8. Side muscles

Lie on your left side, legs straight on the floor, left arm extended out above your head. Place the roller under your armpit.
Place your right hand on the floor in front of you for support, and bend your right leg, placing it on the floor behind your left leg.
Use your right hand and leg to roll along your left side, starting under the armpit and moving down to below the ribcage. Repeat.
Switch sides and repeat the above.

4 foam rolling mistakes to avoid

1. Avoid rolling directly over the spine in your lower back

Rolling your lower back directly over the spine causes the muscles to tense up as a protective reaction, which can cause discomfort or injury. It’s better to roll your lower back more from the side.

2. Don’t hold your breath

While holding your breath can feel tempting when discomfort arises, it’s better to breathe slowly and deeply in and out while rolling instead. This improves blood flow to the working muscles, and you’ll get more benefit out of foam rolling.

3. Don’t roll both sides equally

If, for example, you have a problem with your right leg, spend more time rolling that leg specifically. Don’t neglect your other leg, but don’t worry about rolling both legs equally either. Focus on the muscles and joints that need more attention, even if most of them are on one side of the body.

4. Avoid rolling too fast

Using longer, slower movements while breathing calmly at the same time signals the brain to tell the body to relax, so you get more benefit out of rolling.