How to Use a Foam Roller

How to Use a Foam Roller


Brace yourself, for it is time to master a basic foam rolling technique! A foam roller was once a self-massage, but now it’s a practical approach for pro athletes, fitness enthusiasts, therapists, and coaches. If you want to find out how to use a foam roller correctly, you are in for a treat! We compiled a guide on how to use a foam roller for bodybuilders, paired with some extra information that will answer all your questions. So, let’s jump right in!

How Do You Use a Foam Roller for Rookies

All that heavy lifting, muscle overuse, and repetitive stress end up building muscle knots. You can still train. But, movement with a muscle knot can be a drag. To minimize the damage and avoid unnecessary injury, it’s critical to work on these knots.

Whenever that soreness, inflammation, and poor circulation kick in, you can use foam rolling to smooth out the fascia. This is the connective tissue that stretches through and over the muscles. But, unless you know exactly how to use a foam roller, you can’t really reap the benefits. Here is how to get it right the first time.

  • Step 1: Zero in on the spot of the muscle that feels tight or sore.
  • Step 2: Position the body, particularly that spot over the roller.
  • Step 3: Lower the body onto the cylindrical tube and find the spot that causes discomfort.
  • Step 4: Let the pressure do the magic and stimulate the area. Hold for about 30 seconds.
  • Step 5: To improve joint mobility, slowly move along the affected muscle group. Stop and hold if needed.
  • Step 6: Change the muscle group, find a different area that feels sore, and repeat.

To know how to use a foam roller for legs or back, feel free to make slight body adjustments as you are using the roller to place it under the desired body part. Take deep breaths and let the pressure sensation massage those aching knots.

How Long Should You Use a Foam Roller For?

Work on every muscle group for roughly a minute. The lower back muscle often needs the most attention. Pace the rolls and make sure you get the whole muscle.

Can You Overdo Foam Rolling?

The short answer is yes. Of course, you won’t crouch down crying, but you will feel pain from excessive foam rolling. To avoid this problem, limit the usage of a foam roller to 30-90 seconds on each muscle group and pair that with 10 sec of stretching between rolls.

That’s it! Now that you know the basics of how to use a deep tissue foam roller, you can always stay on top of your game.




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