Foam rolling 101: How to do it right
Have a foam roller at home but it’s been collecting dust in a corner? Curious about what this cylindrical piece of foam can actually do for you? Read on to find out more!
What does foam rolling do?
Foam rolling is a self-myofascial release technique that uses a firm foam cylinder to relieve muscular and fascial tension. Myofascia is the network of connective tissue that surrounds and supports muscles throughout the body. The term combines “myo,” meaning muscle, and “fascia,” referring to the fibrous connective tissue.
Both our muscles and fascia can become tight or develop adhesions due to stress, injury, or overuse, which can restrict movement and lead to discomfort. Foam rolling applies sustained pressure to specific areas to relieve this tension.
Why should I foam roll?
Foam rolling helps to release tightness in the fascia and muscle tissue, which in turn increases blood circulation to the targeted areas. In doing this, foam rolling can help to:
Promote recovery
Relieve soreness
Reduce stiffness and improve overall flexibility
Restore normal movement patterns and help with overall muscle balance and injury prevention
Four’s top tips for foam rolling
Apply controlled, even pressure: Roll with steady, consistent pressure over the muscle - moving slowly helps you target tight spots and apply just the right amount of pressure.
Target all angles: Muscles are three-dimensional, so change your position to hit different sides and angles. Rotate your body slightly to reach the full muscle and surrounding areas for a more complete release.
Focus on trigger points: When you find a tender spot, hold pressure there for 20-30 seconds to encourage the muscle fibres to release. Trigger point release is an effective and important part of any massage or foam rolling session.
Avoid bony areas: Roll only on soft tissue, avoiding direct pressure on bones, joints, or hard areas to prevent discomfort.
Stick to the muscle belly: Avoid rolling directly over tendons and ligaments; instead, focus on the center of the muscle (the muscle belly), where you can get the most benefit.
Time it right: Spend about 1-2 minutes per muscle group, pausing on any tight spots, and repeat this process once or twice per week to keep your muscles feeling flexible and relaxed.
What else can I use my foam roller for?
The foam roller can be used for more than just myofascial release! If you are investing in a foam roller, we recommend purchasing a 90cm length which provides more versatility for working on things such as posture, spinal mobility, shoulder mobility, core strength and stability exercises. Keep an eye on our Instagram reels for some fun ideas!
If you are wanting more guidance with any of the above, or you have a niggle that the foam roller just won’t fix - book in with one of our experienced team of physios here!