Blog, Foam Rolling, Resources

How to use a foam roller

Want to learn how to use a foam roller? Perform your specific Self Myofascial Release exercisers given to you to help manage those stubborn tight trigger points.

The more you do the better you will become. Aim to roll up and down for 2 minutes through the length of the muscle, and hold for 30seconds on the trigger point. This should be done daily. You should feel muscle discomfort during the exercise. The tighter the area is the greater the discomfort should be. Once you and your physiotherapist continue to release the trigger points, the discomfort will settle down which shows improvements!   Great work! You are now on your way to recovery. Please answer the questions on the sheet given by your physiotherapist and bring that to your next treatment session.

1. Calf

Prepare: Sitting down with legs straight, foam roller above ankle. Movement: Roll your body up and down the calf commencing above the ankles and roll just below the knees Progress: Cross the legs and roll up and down the foam roller, and lean either to the outer-side or inner-side of the calf

2. Peroneals

Prepare: On the side with both hands under the shoulders with the top leg in front and the foot resting on the ground. The side of the bottom leg resting on the foam roller. Movement: Roll your body up and down the peroneals along the side of the leg Progress: Rotate and lean the leg either towards the ground or towards the ceiling to find the tightest point

3. Hamstring

Prepare: Sitting down with legs straight, foam roller just below the buttocks Movement: Roll the body up and down the hamstring commencing just below the buttocks and roll to above the knees Progress: Cross the legs and roll up and down the foam roller, and lean either to the outer-side or inner-side of the hamstring

4. Quadriceps

Prepare: Lying on the front, elbows under shoulders, foam roller resting just above the knees Movement: Roll the body up and down the quadriceps commencing above the knees and roll towards the hips Progress: Roll up and down the quadriceps with either the knees and toes turned outwards or inwards

5. ITB

Prepare: Lying on the side with the top leg bent forwards and foot resting on the ground. Foam under the bottom leg resting just above the knee. Top hand resting on the ground and the bottom elbow resting under the shoulder. Movement: Roll the body up and down the ITB commencing just above the knees and roll towards the hip. Use the supporting leg and hands to roll the body up and down. Progress: Roll up and down and lean either towards the front or back of the ITB

6. Adductors

Prepare: Lying on the front with one hip turned out and knee bent out to the side. Place the foam roller under the hip inline with the body. Elbows resting under the shoulders. Movement: Roll the body left and right along the adductors commencing at the hip and roll out towards the knee Progress: Lean firmer into the foam roller

7. Piriformis

Prepare: Sitting on the foam roller with one leg crossed on top of the knee Movement: Roll up and down the piriformis from the top of the buttocks to the base of the buttocks Progress: Lean towards the bent knee and roll up and down the piriformis

8. Mid back

Prepare: Lying on your back with the foam roller in the middle of the back, knees bent and head resting on your hands Movement: Roll the body up and down the mid back commencing in the middle of the back and roll up towards the upper back Progress: Lean either towards the left or right of the back and roll up and down

9. Latissimus Dorsi

Prepare: Lying on your side with the foam roller under the armpit. Top leg bent with the foot resting on the ground, top hand resting on the ground. Movement: Roll up and down the latissimus dorsi commencing from the armpit and roll ¼ of the way down the side of the body. Progress: Either lean towards the ground or towards the ceiling as you roll up and down