Why Foam Rollers Work

According to fascia and alignment specialists, foam rolling helps break up scar tissue, knots, and tension in the muscles, while improving blood flow and joint lubrication. This makes your movements more efficient and your recovery quicker. Whether you’re an elite athlete or someone simply looking to relieve tension from sitting too long, foam rollers may help.

Think of them as a low-cost, at-home massage therapist—one you can use anytime. For around $35, you have a tool that may help reduce pain, boost your workouts, and improve your everyday comfort.

How to Use a Foam Roller

Here’s a breakdown of simple exercises you can do with a foam roller, targeting common areas of tightness:

Lats

Lie with the roller under your upper back, leaning slightly to one side. Using your feet, slowly roll from your underarm down to the base of your ribcage. Repeat 8–10 times each side.

Quads

Face down with the roller under your hips. Roll slowly down to just above the knees, then back up. Repeat 8 times per side, keeping your core engaged.

Adductors (Inner Thighs)

Bend one knee outward and position the roller under your inner thigh, parallel to your torso. Roll from groin to just above the knee. Repeat 8 times per side.

Hamstrings

Sitting on the roller with your hands behind you, lift your hips slightly and roll from the base of your pelvis to just above the knee. Repeat 8 times per side.

Calves

Place the roller under your calves and cross one leg over the other. Lift your hips slightly and roll from just below the knee to the ankle. Repeat 10 times per side.

Upper Back

Position the roller vertically along your spine and let your arms fall outward for a chest stretch. Alternatively, position it horizontally across your upper back, rolling slowly to find tender spots and pausing for 15–30 seconds to release tension. This is a great way to counteract computer or driving posture.

Notice what’s missing? We left out the ITB on purpose—ask us why! And while you’re at it, ask us how to add your glutes for even better results.

How Often Should You Foam Roll?

We recommend using your foam roller 1–2 times per week for your back, and as needed for your other muscle groups. Like stretching, it’s a great complement to your regular workouts and may help keep your muscles healthy, supple, and ready for action.

Foam Rolling and Muscle Recovery

Foam rolling is especially useful when managing post-exercise soreness. If you’ve ever struggled with delayed onset muscle soreness (DOMS), a foam roller may help relieve stiffness and get you moving again faster. Pair it with other at-home workout tips for a simple recovery plan you can manage on your own.

If you’re unsure whether foam rolling is right for you, book an appointment with our team at Infinity Health and Osteo. We can assess your body, guide you through appropriate techniques, and tailor exercises to your needs.

Look after yourselves,

Evan

Originally inspired by content from GQ.com