Tips for Using a Foam Roller
- Always check with your doctor before using a foam roller for myofascial release.
- Perform foam roller sessions when your muscles are warm or after a workout.
- Position the roller under the soft tissue area you want to release or loosen.
- Gently roll your body weight back and forth across the roller while targeting the affected muscle.
- Move slowly and work from the center of the body out toward your extremities.
- If you find a particularly painful area (trigger point), hold that position until the area softens.
- Focus on areas that are tight or have reduced range of motion.
- Roll over each area a few times until you feel it relax. Expect some discomfort. It may feel very tender or bruised at first.
- Stay on soft tissue and avoid rolling directly over bone or joints.
- Keep your first few foam roller sessions short. About 15 minutes is all you need.
- Rest a day between sessions when you start.
- Drink plenty of water after a session, just as you would after a sports massage.
- After a few weeks you can increase your session time and frequency if you choose.
- Do not use a foam roller without your physician's approval if your have any heart or vascular illness or a chronic pain condition.
All Foam Rollers
The Grid Foam Roller | Read Review
Thera-Roll Textured Foam Roller | Read Review
