Foam Roller Benefits & Exercises
Using a foam roller is a great way to relieve tense areas of your body that need some extra attention. Foam rollers come in all different shapes and sizes, but at the end of the day the goal is the same: get those knots smoothed out.
Smooth, dense foam rolls will be the most “forgiving” while foam rolls that feature plastic inside or extra knobs will be relatively more aggressive. Foam rolling can be utilized before/after your activity or even in between if those step-downs did a number on your quads.
Foam rolling has been shown to decrease muscle tension, inflammation, soreness, and to improve overall mobility. Foam rolling is a great tool to use as you are the person in control of the pressure. Foam rolling is one of the many ways you can help your body release muscle tension on your own. Other tools may include tennis balls, lacrosse balls, massage star, massage gun, rolling pin, etc. The list can go on and on.
When foam rolling, it is important to avoid bones and listen to your body. Be aware of the pressure you’re applying and mild discomfort may occur. Make sure your spine and head are neutral or in line with each other. Keep your back straight and your head supported when feasible.
Engage in some self-release with foam rollers to relieve your back, pecs, quads, hamstrings, IT band, and calves!
We’ve compiled some of the foam roller exercises that some of our patients do. So take a look and try them out to see what helps you! If you have any questions don’t hesitate to ask us because we’re always here for you.
CHEST STRETCH FOAM ROLLER – T
Lie down on a foam roll and allow your arms to drop towards the floor with your elbows straight as shown.
Hold for a gentle stretch across your chest.
Repeat 3 Times
Hold 30 Seconds
Complete 1 Set
Perform 2 Times a Day
FOAM ROLL – CALVES BILATERAL
Start by sitting with the foam roll under your calves.
Next, lift your body up with your arms and roll forward and back across your calves.
Repeat 2 Times
Hold 1 Minute
Complete 1 Set
Perform 2 Times a Day
FOAM ROLL – GLUTE – PIRIFORMIS
Start by sitting on a foam roll and cross your affected leg on top of your other knee as shown. Lean slightly towards your affected side.
Next, using your arms and unaffected leg, roll forward and back across your buttock area.
Repeat 2 Times
Hold 1 Minute
Complete 1 Set
Perform 2 Times a Day
FOAM ROLL – HAMSTRING BILATERAL
Start by sitting on a foam roll under both your thighs.
Next, using your arms, roll forward and back across this area.
Repeat 2 Times
Hold 1 Minute
Complete 1 Set
Perform 2 Times a Day
FOAM ROLL – HIP ADDUCTORS
Lie face down with a foam roll diagonally under your affected inner thigh.
Use you arms to roll up and down your leg.
Repeat 2 Times
Hold 1 Minute
Complete 1 Set
Perform 1 Times a Day
FOAM ROLL – ILIOTIBIAL BAND – ITB
Start on your side with a foam roll under your bottom thigh.
Next, using your arms and unaffected leg, roll up and down the foam roll along your lateral thigh.
Repeat 2 Times
Hold 1 Minute
Complete 1 Set
Perform 1 Times a Day
FOAM ROLL – QUADRICEPS
Start by lying face down so that a foam roller is under the top of your thighs.
Next, using your arms propped on your elbows, roll forward and back across this area.
Repeat 2 Times
Hold 1 Minute
Complete 1 Set
Perform 1 time a Day